Wine Down Wednesday

Treat yourself to a healthy dinner of Pan-seared Tuna after your long work day.  Tuna is an excellent source of protein as will as B vitamins. It is high in Omega-3 fatty acids which have a variety of health benefits including reduced inflammation, improved cholesterol ratios, and lowered risk of cardiovascular disease.  Also, research shows that just 2 servings of fatty fish per week can lower your triglyceride levels (1). Other fish that are rich in Omega-3's include Salmon, Halibut, Mackerel, and Herring.  Try these varieties in addition to the recipe listed below!

 

Pan-Seared Tuna with Olive-Wine Sauce

 

Ingredients

• Cooking spray
• 1 teaspoon fennel seeds
• 2 garlic cloves, minced
• 3/4 cup dry white wine
• 3 tablespoons chopped pitted Greek 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
• 4 (6-ounce) tuna steaks (2 inches thick)
• 2 cups hot cooked couscous
• Orange rind (optional)

Preparation

1. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon 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; sauté 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.
4. Note: Substitute kalamata olives for Greek black olives, if desired

Nutritional Information

Amount per serving:

Yield: 4 servings (serving size: 1 tuna steak, 1/2 cup couscous, and about 1/4 cup sauce)

• Calories: 365
• Calories from fat: 25%
• Fat: 10.2g
• Saturated fat: 2.4g
• Monounsaturated fat: 3.4g
• Polyunsaturated fat: 3.1g
• Protein: 43.6g
• Carbohydrate: 23.1g
• Fiber: 1.5g

1. Moore CS, Bryant SP, Mishra GD, Krebs JD, Browning LM, Miller GJ, Jebb SA. Oily fish reduces plasma triacylglycerols: a primary prevention study in overweight men and women. Nutrition. 2006 Oct;22(10):1012-24. 2006. PMID:17027436.