Fish

Pan-Seared Tuna with Olive-Wine Sauce takes several minutes to prepare.

Pan-Seared Tuna with Olive-Wine Sauce takes several minutes to cook.

Pan-Seared Tuna with Olive-Wine Sauce makes servings.

The ingredients for Pan-Seared Tuna with Olive-Wine Sauce are:

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

Here is how you make Pan-Seared Tuna with Olive-Wine Sauce:

1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saut? 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.2. Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; saut? 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 lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.Makes 4 servings (approx 3 oz tuna and 1/2 cup cooked couscous.)

The nutritional information for Pan-Seared Tuna with Olive-Wine Sauce is:

• Amount Per Serving
• Calories: 298.8

• Total Fat: 7.0 g
• Cholesterol: 41.6 mg
• Sodium: 229.9 mg
• Total Carbs: 21.5 g
• Dietary Fiber: 2.2 g
• Protein: 28.9 g