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Pan-Seared Tuna With Olive-Wine Sauce Recipe

Pan-Seared Tuna With Olive-Wine Sauce Recipe

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Ingredients:

Serving

1 tsp fennel seed
2 garlic cloves, minced
3/4 cup dry white wine
6 tbsp pitted black olives, chopped
3 tbsp green olives, chopped
2 tbsp fresh lemon juice
1 tsp orange rind, grated
1/4 tsp crushed red pepper flakes
1/4 tsp black pepper
1/8 tsp salt
2 (6 oz) tuna steaks (about two inches thick)
2 cups couscous, hot, cooked
orange rind (optional)

Directions:

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saute 3 minutes or until seeds are lightly toasted. Spoon the mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind and red pepper; stir well and set aside.
Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; saute 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls: arrange tuna to the side. Set aside; keep warm.
Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	204.92 Kcal (858 kJ)
Calories from fat	53.46 Kcal
		% Daily Value*
Total Fat	5.94g	9%
Cholesterol	6.95mg	2%
Sodium	607.61mg	25%
Potassium	163.1mg	3%
Total Carbs	22.21g	7%
Sugars	1.11g	4%
Dietary Fiber	2.07g	8%
Protein	7.78g	16%
Vitamin C	4.3mg	7%
Vitamin A	0.4mg	14%
Iron	20.1mg	112%
Calcium	39.5mg	4%

Amount Per 100 g
Calories	113.13 Kcal (474 kJ)
Calories from fat	29.51 Kcal
		% Daily Value*
Total Fat	3.28g	9%
Cholesterol	3.83mg	2%
Sodium	335.45mg	25%
Potassium	90.04mg	3%
Total Carbs	12.26g	7%
Sugars	0.61g	4%
Dietary Fiber	1.14g	8%
Protein	4.29g	16%
Vitamin C	2.4mg	7%
Vitamin A	0.2mg	14%
Iron	11.1mg	112%
Calcium	21.8mg	4%

* 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

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