Seared Tuna, Roasted Tomatoes & Fennel With a Olive Sauce Recipe

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Seared Tuna, Roasted Tomatoes & Fennel With a Olive Sauce
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Ingredients
15
Count
Nutrition
88
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Sauce - Start to prepare the sauce. In a large NOT non stick pan which you will be cooking the tuna in add the fennel seeds over medium and just toast a few minutes to get lightly toasted. No oil, just a dry pan and will only take a minute. Remove when toasted and just set to the side.
  2. Now if you don't have fennel seeds, don't panic. The dish will taste just fine. I just like that additional layer of flavor but don't worry and don't make a extra trip to the store just for them. They do however make a great additional to your spice cabinet.
  3. Tuna - Remove tuna from the fridge to take some of the chill off. I like to cook mine more and room temperature. Prepare all your vegetables. For the fennel, remove the green parts and slice like a onion.
  4. Vegetables - Roast your tomatoes and fennel in a 400 degree oven. On a cookie sheet covered with foil or parchment paper, lightly drizzle your tomatoes and fennel with olive oil, salt and pepper and roast 10 minutes, just until slightly brown and the tomatoes start to soften. Don't over cook you still want them fresh tasting.
  5. Tuna round II - As the tomatoes and fennel cook, start your tuna. Season well with salt and pepper and in that same pan you toasted the fennel seeds heat on medium high heat and add 1 tablespoon of olive oil. Sear the tuna until it gets a nice crust on one side without moving. Should take 3-5 minutes depending on the thickness. Thinner cuts will take much less and you do not want to over cook it. Flip over and the second size will take even less time. You want it rare - medium rare, so I usually remove when rare. Set to the side and cover with foil as you make the sauce.
  6. Olive sauce - in the pan that you cooked the tuna in, add the garlic and shallot and cook just a minute also on medium to medium high heat. You can add a little extra olive oil if necessary, but you shouldn't need any. Then add the white wine and red pepper flakes. Let cook another minute to reduce slightly. Then add the olives, lemon juice, zest, any additional salt and pepper if needed, but olives are salty so be careful. The last thing, stir in the fennel seeds and then just let simmer on medium for another minute just to slightly reduce. Remember, this is a thin sauce, not a gravy.
  7. Plate it up! If using a salad like I mentioned in the description, I would plate the salad, then top with the tuna. Top with a slice or two of the tomatoes and a few fennel slices. Then drizzle the olive sauce over the whole thing. ENJOY!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 88.44 Kcal (370 kJ)
Calories from fat 47.73 Kcal
% Daily Value*
Total Fat 5.3g 8%
Sodium 548.75mg 23%
Potassium 196.66mg 4%
Total Carbs 6.1g 2%
Sugars 1.11g 4%
Dietary Fiber 1.75g 7%
Protein 0.82g 2%
Vitamin C 6.1mg 10%
Iron 0.6mg 3%
Calcium 32.7mg 3%
Amount Per 100 g
Calories 107.43 Kcal (450 kJ)
Calories from fat 57.98 Kcal
% Daily Value*
Total Fat 6.44g 8%
Sodium 666.57mg 23%
Potassium 238.89mg 4%
Total Carbs 7.41g 2%
Sugars 1.35g 4%
Dietary Fiber 2.12g 7%
Protein 1g 2%
Vitamin C 7.4mg 10%
Iron 0.7mg 3%
Calcium 39.7mg 3%

* 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

  • 1.9
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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