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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  1. Tuna:
  2. 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.
  3. Saffron-Roasted Red Pepper Sauce:
  4. 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.
  5. Vegetable Couscous:
  6. 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 ServingPer 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.6
  • 14

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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