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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

Count

Nutrition

210

Calories

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Ingredients:

Serving

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

Directions:

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon 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; sauté 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 slightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.
Note: Substitute kalamata olives for Greek black olives, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	210.46 Kcal (881 kJ)
Calories from fat	41.13 Kcal
		% Daily Value*
Total Fat	4.57g	7%
Cholesterol	13.89mg	5%
Sodium	366.69mg	15%
Potassium	200.7mg	4%
Total Carbs	21.99g	7%
Sugars	0.89g	4%
Dietary Fiber	1.74g	7%
Protein	11.78g	24%
Vitamin C	4.4mg	7%
Vitamin A	0.9mg	28%
Iron	40.1mg	223%
Calcium	39.6mg	4%

Amount Per 100 g
Calories	114.25 Kcal (478 kJ)
Calories from fat	22.33 Kcal
		% Daily Value*
Total Fat	2.48g	7%
Cholesterol	7.54mg	5%
Sodium	199.06mg	15%
Potassium	108.95mg	4%
Total Carbs	11.94g	7%
Sugars	0.48g	4%
Dietary Fiber	0.94g	7%
Protein	6.39g	24%
Vitamin C	2.4mg	7%
Vitamin A	0.5mg	28%
Iron	21.8mg	223%
Calcium	21.5mg	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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