Pan-seared tuna with tomato and fennel is a very tasty fish main course.
Tuna is low in calories and rich in omega-3 fatty acids.
I buy it both fresh and thawed from the freezer section.
Inspired by the Sicilian-style pan-seared tuna with onion and cherry tomatoes, I cooked the tuna steaks in tomato sauce instead of cherry tomatoes and fennel instead of onion and finished with capers and olives.
A light and tasty alternative.
A dish rich in flavors.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 2 tuna (steaks)
- to taste 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
- to taste green olives
- to taste oregano
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Paper Towel
- Knife
- Chopping Board
- 1 Pan with lid preferably glass
Preparation
Rinse the tuna steaks under running water and pat dry with kitchen paper towels: they should be very dry.
Whether fresh or thawed, remove the tuna steaks from the fridge at least half an hour before cooking them.
Pat them further with kitchen paper towels.Wash the fennel well, cut it in half lengthwise, and slice it thinly like an onion.
Peel and wash the onion.
You can add it diced, cubed, or chopped.Add the onion to a pan and heat it.
Deglaze with a shot of white wine.Place the tuna steaks in the pan and sear over low heat for about 2 minutes.
Turn them gently.Distribute the fennel over the tuna steaks.
Pour the tomato sauce* to cover the bottom of the pan and heat until boiling.
* The amount varies depending on the diameter of the pan used; keep in mind that it reduces during cooking.
I added about 2 cups (16 oz).Season with a pinch of salt and a pinch of pepper.
Add the rinsed and squeezed capers and olives.
Sprinkle with oregano.Let cook with a lid, preferably glass, over low heat for about 5 to 10 minutes depending on the thickness until the tuna steaks are fully cooked and the sauce reduces.
Grind some more pepper and drizzle with a bit of extra virgin olive oil.
Plate it up.
Your pan-seared tuna with tomato and fennel is ready.
Enjoy your meal!
Variations
– with cherry tomatoes fresh sautéed in the pan.
FAQ (Questions and Answers)
Can I use canned tuna?
This recipe is intended for fresh or frozen tuna steaks.
Canned tuna does not have the suitable texture.Can I use another type of fish?
You can replace the tuna with another type of fish in steaks – like swordfish or salmon – or in fillets – like fresh mackerel.
