The pan-seared tuna with tomato and fennel is a delicious and light fish dish.
Tuna is low in calories and rich in omega-3 fatty acids.
I buy it both fresh and defrosted or frozen from the freezer section.
I was inspired by the Sicilian-style pan-seared tuna recipe with onions and tomato, but I used fennel and tomato sauce.
A dish rich in aromas.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 2 steaks tuna (weight according to meal plan)
- 1 fennel
- to taste onion
- 1 shot white wine
- to taste tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste salted capers
- 12 green olives in brine (pitted)
- to taste oregano
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting board
- 1 Pan with lid preferably glass
Preparation
Prepare the tomato sauce.
For the detailed step-by-step process, you can read the full recipe by clicking the following link: homemade tomato sauce without sugar or oil in cooking.Alternatively, use tomato purée.
Canned tomatoes, purées, and ready-made sauces often contain added sugars and other ingredients that may contribute to blood sugar spikes, always read the label.
It is advisable to use tuna steaks that do not release water during cooking, so:
– fresh tuna steaks;
– defrosted or well-thawed tuna steaks.Rinse the tuna steaks under running water and pat dry with kitchen paper: they must be well dried.
Clean the fennel: cut the green stems and the base and remove any damaged outer leaves.
Cut into four wedges.
Spread the leaves and wash them thoroughly.Slice thinly as if it were an onion.
Whether fresh or defrosted or thawed, take the tuna steaks out of the fridge at least half an hour before cooking them.
Pat them further with kitchen paper.Peel and wash the onion.
Blend or finely grate the onion.In a non-stick pan, heat the onion.
Deglaze with a shot of white wine.Place the tuna steaks in the pan and sear them over low heat for a couple of minutes on each side, turning them gently.
Distribute the fennel over the tuna steaks.
Pour the tomato sauce* as needed to cover the bottom of the pan and heat it to boiling.
* the quantity depends on the diameter of the pan: keep in mind that the sauce tends to reduce 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 preferably glass lid over low heat for 3-4 minutes per side depending on the thickness and desired cooking level and until the sauce reduces.
Plate.
Grind the 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 second course to balance with preferably whole grain carbs [bread, pasta, or rice] and vegetables to create a balanced meal or single dish that helps keep blood sugar 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 non-stick 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 tuna steak pink in the center?
If the steak is flash-frozen, you can enjoy it pink in the center.
If you are uncertain about the flash-freezing, it is preferable to cook it completely.Can I use canned tuna?
This recipe is designed for fresh or frozen tuna steaks.
Canned tuna does not have the appropriate texture.Can I use another type of fish?
You can replace the tuna with another fish in steaks – for example swordfish or salmon – or in fillets – for example sea bream or sea bass, fresh mackerel.
