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Source: FamilyTime Community

Pan-Seared Tuna with Olive-Wine Sauce
Nutritional values per serving: 365 calories (25 percent from fat), 10.2g fat (2.4g sat, 3.4g mono, 3.1g poly), 43.6g protein, 23.1g carbohydrate, 1.5g fiber, 65mg cholesterol, 3.1mg iron, 258mg sodium and 2mg calcium.
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Serves: 4
Prep Time: 0 minutes
Cook Time: 0 minutes
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cooking spray
1 tsp. fennel seeds
2 cloves garlic, 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 fillets tuna steaks, (6 oz. each)
2 cups hot cooked couscous
orange rind, (optional)




1. 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 mixture into a bowl. Add wine, olives, lemon juice, 1 tsp. orange rind, and red pepper; stir well and set aside.

2. 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.

3. 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.






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