The pan-seared tuna with tomato and fennel is a tasty and light fish main dish.
Tuna is a low-calorie fish and rich in omega-3 fatty acids.
I buy it fresh, thawed, or frozen from the freezer section.
I was inspired by the Sicilian-style pan-seared tuna recipe with onion and tomato but I used fennel and tomato sauce.
Fennel is a vegetable with many properties:
– low in calories;
– high water and fiber content;
– diuretic and digestive;
perfect for a diet.
A dish full of aromas.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 2 steaks tuna (weight according to dietary plan)
- 1 fennel bulb
- to taste onion
- 1 fl oz white wine
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste capers in salt
- 12 green olives in brine (pitted)
- to taste oregano
- 1 drizzle extra virgin olive oil (to drizzle / raw)
Suggested tools
- Knife
- Cutting board
- 1 Pan with lid preferably glass
Preparation
Prepare the tomato sauce.
For the detailed step-by-step procedure you can read the full recipe by clicking on the following link: homemade tomato sauce without sugar or oil in cooking.Alternatively, use a strained tomato passata.
Canned tomatoes, passatas and ready sauces often contain added sugars and other ingredients that can raise blood glucose — always read the label.
It is advisable to use tuna steaks that do not release water during cooking, therefore:
– fresh tuna steaks;
– thawed or well-defrosted tuna steaks.Rinse the tuna steaks under running water and pat dry with paper towels: they must be well dry.
Clean the fennel: cut off the green stalks and the base and remove any outer leaves that are damaged.
Cut into four wedges.
Separate the layers and wash them thoroughly.Slice thinly as if it were an onion.
Whether fresh or thawed, take the tuna steaks out of the refrigerator at least half an hour before cooking.
Pat them again with paper towels.Peel and wash the onion.
Blend or finely grate the onion.Heat the onion in a nonstick pan.
Deglaze with 1 fl oz of white wine.Place the tuna steaks in the pan and sear them over low heat for a couple of minutes per side, turning them gently.
Spread the fennel over the tuna steaks.
Pour enough tomato sauce to cover the bottom of the pan and heat it until it boils.
The amount depends on the diameter of the pan: keep in mind the sauce reduces during cooking; I added about 1 2/3 cups (400 ml).
Season with a pinch of salt and a pinch of pepper.Add the capers after rinsing and squeezing them, the olives and the oregano.
Cook with a lid (preferably glass) over low heat for 3-4 minutes per side, depending on thickness and desired doneness, until the sauce has reduced.
Plate.
Crack fresh pepper and drizzle with a bit of extra virgin olive oil.Your pan-seared tuna with tomato and fennel is ready.
Enjoy your meal!
The pan-seared tuna with tomato and fennel is an easy main course to balance with preferably whole-grain carbohydrates [bread, pasta or rice] and vegetables to compose a balanced meal or one-dish meal that helps keep blood glucose stable.
Storage, tips and variations
Alternatively, enjoy the pan-seared tuna with rustic cherry tomato sauce and sugar-free caramelized onions.
You can store it in the refrigerator for one day in an airtight container.
You can reheat it in the oven or in a nonstick pan.
FAQ (Questions and Answers)
Can I use frozen tuna?
Yes, but it must be completely thawed and well patted dry.
Is it safe to eat the tuna steak pink in the center?
If the steak has been blast-chilled (abbattuto), you can enjoy it pink in the center.
If you are not sure about blast-chilling, it is preferable to cook it through.Can I use canned tuna?
This recipe is intended for tuna steaks, fresh or frozen.
Canned tuna does not have the right texture.Can I use another type of fish?
You can replace the tuna with other steak fish — for example swordfish or salmon — or fillets — for example sea bream or sea bass, or fresh mackerel.
