Seared Tuna, Roasted Tomatoes & Fennel With a Olive Sauce

May 08, 2023May 8, 20230 5
Seared Tuna with Roasted Tomatoes and Fennel
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 tuna steaks ( fresh if possible but frozen will work , thick cut preferred )
2 heirloom tomatoes , sliced ( or you can use just a good red tomato if that is all you can find )
1 fennel bulb , sliced
2 tablespoons kosher salt
1 1/2 tablespoons ground black pepper
2 tablespoons olive oil
3 tablespoons kalamata olives , chopped
3 tablespoons green olives , chopped
1 shallot ( small and fine chopped )
3/4 cup white wine
2 tablespoons lemon juice
1 teaspoon lemon zest
1 teaspoon fennel seed , toasted ( optional )
2 teaspoons garlic , minced
1/4 teaspoon red pepper flakes , to taste

Nutrision Information

Servings Per Recipe
4
Calories
402
Sugar
2g
Fat
20g
Seared Tuna with Roasted Tomatoes and Fennel is a delicious and healthy dish that is perfect for seafood lovers. The combination of fresh tuna with roasted fennel and tomato creates a flavor profile that is both satisfying and nutritious. The olive sauce adds a layer of complexity to the dish, with its savory and tangy flavors bringing all the ingredients together. This dish can be served as a light lunch or dinner, and pairs well with a glass of white wine.

Instructions

1.Preheat the oven to 425°F (218°C).
2.On a baking sheet, place the sliced fennel and tomato, drizzle with olive oil and season with 1 tablespoon of kosher salt and 1 tablespoon of ground black pepper.
3.Roast for 15-20 minutes until the vegetables are golden brown.
4.In a small bowl, mix together the chopped kalamata olives, green olives, shallot, white wine, lemon juice, lemon zest, toasted fennel seed, garlic, and red pepper flakes.
5.Season the tuna steaks with 1 tablespoon of kosher salt and 1/2 tablespoon of ground black pepper.
6.Heat 2 tablespoons of olive oil in a large skillet over high heat.
7.Add the tuna steaks to the skillet and sear for 1-2 minutes on each side.
8.Serve the seared tuna with the roasted fennel and tomato, topped with the olive sauce.

PROS

This dish is a healthy and flavorful way to enjoy fresh tuna, which is an excellent source of protein and omega-3 fatty acids.

Roasting the vegetables with olive oil and seasonings brings out their natural sweetness and enhances their nutritional value.

CONS

Some people may not enjoy the taste of fennel, while others may find it difficult to cook tuna to the right temperature for their liking.

This recipe requires several steps and some time to prepare, so it may not be suitable for those looking for a quick and easy meal.

HEALTH & BENEFITS

This dish is packed with nutrients that are beneficial for your health.
Fresh tuna is a rich source of protein and omega-3 fatty acids, which can help to reduce inflammation and lower the risk of heart disease.
Fennel is high in fiber, vitamin C, and other antioxidants that can promote healthy digestion and boost your immune system.
The roasted tomatoes offer a good source of lycopene, which has been linked to reducing the risk of cancer and cardiovascular disease.

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