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Toasted Fennel Crusted Tuna with Saffron-Red Pepper Sauce and Spring Vegetable Couscous (Bobby Flay) Recipe

Toasted Fennel Crusted Tuna with Saffron-Red Pepper Sauce and Spring Vegetable Couscous (Bobby Flay) Recipe

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Toasted Fennel Crusted Tuna with Saffron-Red Pepper Sauce and Spring Vegetable Couscous (Bobby Flay)

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Ingredients:

Serving

1/2 cup whole fennel seeds, toasted
4 (6-oz) tuna steaks
olive oil
salt and pepper
2 tbsp olive oil
1 spanish onion, finely chopped
2 cloves garlic, finely chopped
3 red peppers , roasted, peeled, seeded and coarsely chopped
1/4 cup sherry vinegar
1 cup water
pinch saffron
salt and freshly ground pepper
6 tbsp olive oil
1 lb israeli couscous
water
salt and freshly ground pepper
12 spears asparagus, blanched and cut into 1-inch pieces on the bias
2 red peppers , julienned
2 yellow peppers , julienned
1 zucchini , julienned
3 tbsp soy sauce
1 tbsp harissa

Directions:

Tuna:
Place fennel seeds in a coffee grinder and coarsely grind and place on a large plate. Brush tuna with olive oil and season with salt and pepper to taste. Preheat saute pan or grill pan over high heat until smoking. Dredge one side of the tuna in the fennel seeds. Saute, fennel-side down for 2 to 3 minutes until golden brown, turn over and continue cooking for 1 to 2 minutes for rare doneness.
Saffron-Roasted Red Pepper Sauce:
Heat oil in a medium saute pan over medium heat. Add the onions and garlic and cook until soft. Add the red peppers, vinegar, water and saffron and bring to a simmer. Cook for 15 to 20 minutes. Place in a blender and blend until smooth, season with salt and pepper to taste.
Vegetable Couscous:
Heat 3 tablespoons of the olive oil in a medium saucepan over medium-high heat. Add the couscous and cook until lightly golden brown. Cover with water and 2 tablespoons of salt. Cook until al dente, drain and place into a large bowl. Heat remaining 3 tablespoons of oil in a large saute pan and saute the vegetables until just cooked through. Add the vegetables and oil to the couscous. Whisk together the soy sauce and harissa and pour over the couscous and mix to combine. Season with salt and pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	513.94 Kcal (2152 kJ)
Calories from fat	334.81 Kcal
		% Daily Value*
Total Fat	37.2g	57%
Cholesterol	13.89mg	5%
Sodium	1144.92mg	48%
Potassium	944.51mg	20%
Total Carbs	31.19g	10%
Sugars	8.21g	33%
Dietary Fiber	10.21g	41%
Protein	16.14g	32%
Vitamin C	371.7mg	619%
Vitamin A	0.9mg	28%
Iron	43.5mg	242%
Calcium	186.8mg	19%

Amount Per 100 g
Calories	90.7 Kcal (380 kJ)
Calories from fat	59.09 Kcal
		% Daily Value*
Total Fat	6.57g	57%
Cholesterol	2.45mg	5%
Sodium	202.06mg	48%
Potassium	166.69mg	20%
Total Carbs	5.5g	10%
Sugars	1.45g	33%
Dietary Fiber	1.8g	41%
Protein	2.85g	32%
Vitamin C	65.6mg	619%
Vitamin A	0.2mg	28%
Iron	7.7mg	242%
Calcium	33mg	19%

* 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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