Spiced Tuna With Mediterranean Wine Sauce

“Adapted from Cooking Light. Serving size: 5 oz.tuna, 1/2 c. pasta, and 2 T. wine sauce. 439 calories, 15.1 g fat, 26.7 g carb, 1.7 g fiber, 69 mg cholesterol.”

Ingredients Nutrition


  1. In a glass measuring cup, add 1/2 cup wine and the tomato halves.
  2. Cover with plastic wrap and vent; microwave on HIGH for 1 1/2 minutes or until mixture boils; let stand, covered, for 15 minutes.
  3. Strain tomatoes using a sieve into a bowl; reserve liquid; chop tomatoes.
  4. Add tomatoes, 1/2 cup wine, and orange juice to the reserved tomato liquid; set aside.
  5. Put fennel seeds and peppercorns in a spice grinder; process until finely ground.
  6. Pour ground spices into a small bowl; add in 1 teaspoon oil, 1/4 teaspoon salt, orange rind, and garlic; stir to combine.
  7. Spread spice mixture evenly over one side the the tuna steaks.
  8. Heat 1 teaspoon oil in a large nonstick frypan coated with cooking spray over medium-high heat.
  9. Place steaks in skillet with crust side down.
  10. Cook 5 minutes on each side or until fish is medium-rare or desired doneness.
  11. Remove tuna steaks from skillet and keep warm.
  12. Add wine mixture, 1/4 teaspoon salt, olives, and pepper to the skillet; cook for about 3 minutes or until reduced to 1/2 cup.
  13. Mix together the pasta, 1 teaspoon oil, and cheese in a bowl; toss to mix.
  14. Serve tuna over pasta; drizzle with wine sauce.

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