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Ингредиенты
- 1/2 c. whole fennel seeds toasted
- 4 x tuna steaks - (6 ounce ea)
- Â Â Extra virgin olive oil as needed
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 2 Tbsp. extra virgin olive oil
- 1 x Spanish onion finely minced
- 2 x garlic cloves finely minced
- 3 x red peppers roasted, peeled,
- Â Â seeded,
- Â Â and coarsely minced
- 1/4 c. sherry vinegar
- 1 c. water
- 1 pch saffron
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 6 Tbsp. extra virgin olive oil
- 1 lb Israeli couscous
- Â Â Water as needed
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 12 x asparagus spears blanched, and cut
- Â Â into 1" pcs on the bias
- 2 x red peppers julienned
- 2 x yellow peppers julienned
- 1 x zucchini julienned
- 3 Tbsp. soy sauce
- 1 Tbsp. harissa
Инструкции
- Tuna: Place fennel seeds in a coffee grinder and coarsely grind and place on a large plate. Brush tuna with extra virgin olive oil and season with salt and pepper to taste.
- Preheat saute/fry pan or possibly grill pan over high heat till smoking. Dredge one side of the tuna in the fennel seeds. Saute/fry, fennel-side down for 2 to 3 min till golden, turn over and continue cooking for 1 to 2 min for rare doneness.
- Saffron-Roasted Red Pepper Sauce: Heat oil in a medium saute/fry pan over medium heat. Add in the onions and garlic and cook till soft. Add in the red peppers, vinegar, water and saffron and bring to a simmer. Cook for 15 to 20 min. Place in a blender and blend till smooth, season with salt and pepper to taste.
- Vegetable Couscous: Heat 3 Tbsp. of the extra virgin olive oil in a medium saucepan over medium-high heat. Add in the couscous and cook till lightly golden. Cover with water and 2 Tbsp. of salt. Cook till al dente, drain and place into a large bowl.
- Heat remaining 3 Tbsp. of oil in a large saute/fry pan and saute/fry the vegetables till just cooked through. Add in the vegetables and oil to the couscous. Whisk together the soy sauce and harissa and pour over the couscous and mix to combine. Season with salt and pepper to taste.
- This recipe yields 4 servings.
- Comments: Original title as listed is "Toasted Fennel Crusted Tuna With Saffron-Red Pepper Sauce And Spring Vegetable Couscous."
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 352g | |
| Recipe makes 4 servings | |
| Calories 350 | |
| Calories from Fat 258 | 74% |
| Total Fat 29.24g | 37% |
| Saturated Fat 3.86g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 702mg | 29% |
| Potassium 702mg | 20% |
| Total Carbs 19.69g | 5% |
| Dietary Fiber 8.8g | 29% |
| Sugars 7.67g | 5% |
| Protein 5.28g | 8% |
