Main
Recipes
Course
Dinners
Pan-Seared Tuna with Fennel-Pepper Melange Recipe

Pan-Seared Tuna with Fennel-Pepper Melange Recipe

Posted by

Rate It!

Pan-Seared Tuna with Fennel-Pepper Melange

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

2 tbsp extravirgin olive oil, divided
1 fennel bulb, thinly sliced
1 red bell pepper, thinly sliced
1 small red onion, thinly sliced
1/4 cup orange juice
12 pitted kalamata olives, quartered
1 tbsp drained capers
3/4 tsp salt, divided
3/4 tsp freshly ground black pepper, divided
4 (6-oz) tuna steaks (1 1/4 inches thick )

Directions:

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add fennel, bell pepper, and onion; sauté 4 to 5 minutes or until golden brown and just tender. Reduce heat to low; add orange juice, and cook 30 seconds or until liquid evaporates, stirring constantly. Remove from heat, and stir in olives, capers, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 2 teaspoons oil. Transfer fennel mixture to a bowl; set aside, and keep warm. Wipe pan clean with a paper towel.
Sprinkle fish with remaining 1/2 teaspoon salt and remaining 1/2 teaspoon black pepper. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add fish to pan, and cook 2 to 3 minutes on each side or until desired degree of doneness. Transfer to plates, and spoon fennel mixture over fish.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	171.63 Kcal (719 kJ)
Calories from fat	80.42 Kcal
		% Daily Value*
Total Fat	8.94g	14%
Cholesterol	30.39mg	10%
Sodium	541.92mg	23%
Potassium	429.84mg	9%
Total Carbs	9.38g	3%
Sugars	3.05g	12%
Dietary Fiber	2.65g	11%
Protein	11.62g	23%
Vitamin C	45.7mg	76%
Vitamin A	1.6mg	53%
Iron	53.2mg	296%
Calcium	48.3mg	5%

Amount Per 100 g
Calories	99.46 Kcal (416 kJ)
Calories from fat	46.6 Kcal
		% Daily Value*
Total Fat	5.18g	14%
Cholesterol	17.61mg	10%
Sodium	314.06mg	23%
Potassium	249.1mg	9%
Total Carbs	5.44g	3%
Sugars	1.77g	12%
Dietary Fiber	1.53g	11%
Protein	6.74g	23%
Vitamin C	26.5mg	76%
Vitamin A	0.9mg	53%
Iron	30.8mg	296%
Calcium	28mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Black Bean Sauce

Black beans, rinsed and drained and 7 more..
Roasted Carrot-Fennel Soup

Fennel bulbs, with fronds, Carrot, quartered and 8 more..
Fennel Apple Bisque

Fennel bulb (1 1/2 lbs. with stalks ), Butter and 7 more..
Roasted Bell Pepper Spread

Red bell pepper, sliced into rings and 8 more..
Egyptian Salad

Red bell peppers, Yellow bell peppers, Green bell peppers and 7 more..
Dads Sausage, Peppers and Onions

Red bell peppers (may use just 1) and 8 more..
Balsamic Peppers

Red bell peppers, Yellow bell peppers and 7 more..
TABASCO(R) Grilled Peppers and Onions

Bell peppers, seeded and cut into 1/4-inch strips and 7 more..
Caramelized Red Bell Peppers and Onions

Red bell pepper , cut into strips and 7 more..
Caramelized Red Bell Peppers and Onion

Red bell pepper , cut into strips and 7 more..
Grilled Vegetables and Chickpeas with Couscous

Zucchini (about 8 oz), Yellow squash (about 6 oz) and 17 more..
White Bean, Artichoke, and Chard Ragout

Olive oil, Sliced leek, Thick) slices carrot and 24 more..
Moroccan Eggplant (Aubergine) Salad

Eggplant, peeled and diced and 16 more..