Pan-Seared Tuna with Capers
Total time: 15 minutes
This is best with good sushi-grade tuna that is quickly seared on both sides and cool or just barely warm in the center. If you get regular tuna you will need to cook it until it is closer to medium - well, ...ask your fish monger (I love that word)...or the guy behind the counter.
Ingredients:
- 2 tuna steaks, 350gr, 12.5oz yellowfin
- 1 tsp fennel seeds,
- 1 clove garlic, 3gr, .1oz
- 1 tbs olive oil, 13.5gr, .48oz
- 2 tbs capers, 17.2gr, .6oz
- 3 tbs chopped olives - kalamata or Greek black (or green if that is what you have), 25gr, .89oz
- 1 tbs fresh lemon juice, 15gr, .53oz
- 1/2 cup white wine, 120gr, 4.3oz
Instructions:
- Mince garlic and chop olives.
- Heat oil in large non-stick skillet over medium-high heat. Add garlic and fennel seeds and sauté 1 minute.
- Remove and reserve. Add tuna and sauté 3 - 5 minutes per side (depending on thickness - 3 minutes if 1 inch (2.5 cm), 5 minutes if 2 inch (5 cm)) for medium-rare, longer if you want them more done.
- Remove and cover with a lid or foil to keep warm.
- Return fennel and garlic to pan and add rest of ingredients.
- Bring to a boil and boil 2 minutes. Pour over tuna and serve.
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| Nutrition Information Recipe serves 2 Entire Recipe / per serving Calories: 630 / 315 Total Carbohydrates: 7 / 3.5 Dietary Fiber: 1.5 / .75 Total Fat: 20 / 10 Saturated Fat: 3 / 1.5 Cholesterol: 158 / 79 Protein: 82 / 41 Calcium: 78 / 39 Sodium: 1093 / 546.5 |
General Technical Details and Disclaimer:
Note: Yellowfin tuna is significantly lower in fat and calories than bluefin.
Measurements are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale and the USDA Nutrient Data Library:http://ndb.nal.usda.gov/
