Pan-Seared Tuna with Capers

I love tuna.

I hate over-cooked tuna.

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 to medium.

Ask your fish monger (I love that word)...or the guy behind the counter.

If you don't like tuna that isn't fully-cooked - use canned tuna and make a salad.

I never said I didn't have strong opinions.....

'

Pan-Seared Tuna with Capers

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

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 a 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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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

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.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners