Seared Tuna with Blood Orange-Fennel Glaze and Relish with Sauteed Watercress (Bobby Flay) Recipe

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Seared Tuna with Blood Orange-Fennel Glaze and Relish with Sauteed Watercress (Bobby Flay)
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Ingredients:

Directions:

  1. Place a small saute pan over medium heat. Add the fennel seeds and toast for 1 minute. Place both juices and fennel seeds in a medium saucepan and cook over high heat until reduced to 1 cup. Remove from heat and whisk in mustard and honey. Heat saute pan or grill pan over high heat. Season the fillets on both sides with salt and pepper and brush 1 side of each piece of fish with the glaze. Cook glaze-side down until golden brown, about 2 minutes. Turn over, brush with more of the glaze and continue cooking for 1 to 2 minutes for medium-rare doneness.
  2. Fennel and Blood Orange Relish:
  3. Whisk together the sherry, oil and salt and pepper in a medium bowl. Add the orange segments and fennel and mix to combine. Season with salt and pepper, to taste and fold in the parsley. Let sit at room temperature for 30 minutes before serving.
  4. Watercress:
  5. Heat oil in a large saute pan. Add the garlic and cook over medium-high heat for 1 minute. Toss in the watercress and cook just until it wilts. Add the vinegar, toss and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 420.61 Kcal (1761 kJ)
Calories from fat 180.98 Kcal
% Daily Value*
Total Fat 20.11g 31%
Cholesterol 16.15mg 5%
Sodium 119.09mg 5%
Potassium 986.39mg 21%
Total Carbs 46.2g 15%
Sugars 35.11g 140%
Dietary Fiber 2.69g 11%
Protein 14.38g 29%
Vitamin C 196.3mg 327%
Vitamin A 0.4mg 14%
Iron 1.1mg 6%
Calcium 97.8mg 10%
Amount Per 100 g
Calories 85.12 Kcal (356 kJ)
Calories from fat 36.62 Kcal
% Daily Value*
Total Fat 4.07g 31%
Cholesterol 3.27mg 5%
Sodium 24.1mg 5%
Potassium 199.61mg 21%
Total Carbs 9.35g 15%
Sugars 7.1g 140%
Dietary Fiber 0.54g 11%
Protein 2.91g 29%
Vitamin C 39.7mg 327%
Vitamin A 0.1mg 14%
Iron 0.2mg 6%
Calcium 19.8mg 10%

* 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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Recipe Tags

Weightwatchers Points

  • 9.6
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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