Satisfy Your Cravings with This Pan-Seared Tuna Recipe

Indulging in a delicious and healthy meal doesn’t always require hours of preparation and cooking. Sometimes, all it takes is just a few quality ingredients paired with the right flavors. And if you’re a seafood lover, then you’ll definitely love the recipe that I’m about to share with you – Pan-Seared Tuna with Olive-Wine Sauce.

Pan-seared tuna is one of those dishes that never goes out of style. It’s easy to make, quick, and absolutely delicious. And with the addition of the savory olive-wine sauce, it elevates the flavors of the fish to a whole new level.

This recipe calls for fresh tuna steaks coated in olive oil seasoned with fennel seeds, salt, black pepper, and crushed red pepper flakes. The tuna gets seared to perfection in a hot skillet with some cooking spray, which creates a golden crust while keeping the insides tender and juicy. And let’s not forget about the show-stopping olive-wine sauce made from green and pitted black olives, garlic, dry white wine, and fresh lemon juice.

This dish is perfect for anyone looking for an elegant yet easy-to-make dinner that will impress their guests or satisfy their cravings for restaurant-quality food at home. So get ready to treat yourself to something special and dive into the world of pan-seared tuna with olive-wine sauce – your taste buds won’t regret it!

Why You’ll Love This Recipe

Pan-Seared Tuna With Olive-Wine Sauce
Pan-Seared Tuna With Olive-Wine Sauce

Are you tired of the same old tuna recipes? Look no further than this delicious pan-seared tuna with olive-wine sauce recipe. This dish is perfect for a special night in or when you want to impress your guests with your culinary skills.

Firstly, one reason you’ll love this recipe is how quick and easy it is to make. With just a handful of ingredients, you can have a gourmet meal ready in less than 30 minutes. The ingredients are easy to find and often already stocked in your pantry – no need to make an extra trip to the grocery store.

Secondly, this recipe lets you experiment with different flavors and textures. The seared tuna steak provides a crispy exterior and tender interior that pairs perfectly with the savory olive-wine sauce. Fennel seeds add a subtle licorice flavor while crushed red pepper flakes give a slight kick of heat. This recipe is also versatile – it can be adjusted to your liking by making substitutions or adding variations such as capers, lemon zest, or even grilled vegetables.

Lastly, this recipe is healthy and nutritious. Tuna fish is an excellent source of omega-3 fatty acids, which are essential for heart health and better cognitive function. The olive oil used in the sauce also has health benefits since it contains monounsaturated fats that have been shown to improve cholesterol levels.

In conclusion, you’ll love this pan-seared tuna with olive-wine sauce recipe for its ease, versatility, and health benefits. So why not try something new tonight? Head to the kitchen and start making this delicious dish – your taste buds will thank you!

Ingredient List

 Savor the flavor of the sea with this delightful and easy-to-make pan-seared tuna with olive-wine sauce.
Savor the flavor of the sea with this delightful and easy-to-make pan-seared tuna with olive-wine sauce.

Here are the ingredients you need to prepare this impressive pan-seared tuna with olive-wine sauce recipe:

  • 4 tuna steaks (about 1-inch thick)
  • Salt and black pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 3 tablespoons fresh lemon juice
  • 1/4 cup green olives, pitted and chopped
  • 1/4 cup pitted black olives, chopped
  • 1/2 cup dry white wine
  • 2 garlic cloves, minced
  • 1/2 teaspoon fennel seed, crushed
  • 2 tablespoons olive oil for brushing the tuna steaks and a drizzle in the sauce

You will also need cooking spray.

The Recipe How-To

 The rich and tangy olive-wine sauce perfectly complements the firm and meaty texture of the seared tuna steak.
The rich and tangy olive-wine sauce perfectly complements the firm and meaty texture of the seared tuna steak.

Step 1: Prepare The Tuna

Before starting, it’s important to note that seared tuna tastes best when it’s cooked rare to medium-rare. To prepare the tuna, brush both sides of two 1-inch-thick tuna steaks with olive oil and season them generously with salt and black pepper. You can also add some crushed red pepper flakes if you want a bit of kick to your seared tuna steak.

Step 2: Sear The Tuna

Next, heat a skillet over medium-high heat and coat it with cooking spray. Once the pan is hot, add the seasoned tuna steaks and sear for 2 minutes per side until they’re browned on the outside but still pink in the middle. If you’re using Ahi tuna, which has a lower smoke point, you should stick to high heat instead.

Step 3: Make The Olive-Wine Sauce

While the fish is cooking, make the olive-wine sauce. In a saucepan over medium-high heat, sauté 2 garlic cloves, 1 teaspoon fennel seed, a pinch of crushed red pepper flakes, and orange rind until lightly browned.

Once browned, remove the pan from the heat and pour in 2 tablespoons dry white wine and green olives then stir together with pitted black olives until well combined. Return the pan to the stove and bring the mixture to a simmer over medium-high heat. Finally, remove from heat again and add lemon juice – this adds an acidic freshness to cut down on some of the richness of tuna.

Step 4: Serve The Seared Tuna With Olive-Wine Sauce

To serve your seared tuna steak, spoon some olive-wine sauce onto each plate and place one portion of seared tuna atop each pile of sauce.

Step 5: Enjoy The Meal!

Serve the tuna steaks along with some couscous, salad, or vegetable. Pairing this dish with red wine such as a light red like Pinot Noir or Beaujolais Nouveau will create an excellent balance of flavors. Alternatively, you could also serve it with white wine or any other wine that you prefer.

Enjoy the delicious flavor of this Pan-Seared Tuna With Olive-Wine Sauce recipe, and repeat the recipe at home for every special occasion!

Substitutions and Variations

 Whip up this impressive dish in just a few minutes and enjoy a restaurant-worthy meal at home.
Whip up this impressive dish in just a few minutes and enjoy a restaurant-worthy meal at home.

If you want to switch things up with this pan-seared tuna recipe, there are some substitutions and variations to try. Here are a few ideas:

– Couscous instead of rice: Instead of serving the tuna with rice, try couscous or another grain like quinoa for added texture.

– Grilled tuna: If you prefer grilled fish over pan-seared, try grilling the tuna steaks instead. Brush them with olive oil and season with salt, pepper, and fennel seeds before grilling over medium-high heat for 2 to 3 minutes per side.

– Tuna with red wine and caper olive sauce: Make a variation of the dish by swapping out the green olives for caper olives and infusing the sauce with dry red wine instead of white.

– Tuna au poivre with wasabi butter sauce: Another great variation is to make a creamy wasabi butter sauce for the tuna. To do this, mix softened butter with wasabi paste until smooth. Season your seared tuna steaks au poivre-style by seasoning them with cracked peppercorns and serving them on a bed of wasabi butter sauce.

– Change up your salad assortment: Instead of serving it up with chimichurri or ponzu, try other delicious sauces such as soy or tomato sauces that can compliment your fresh tuna salad.

These variations will add some excitement to your next weeknight dinner or dinner party menu. Don’t be afraid to experiment and find what you love best!

Serving and Pairing

 A feast for both the eyes and taste buds, this beautifully presented pan-seared tuna will impress even the most discerning foodie.
A feast for both the eyes and taste buds, this beautifully presented pan-seared tuna will impress even the most discerning foodie.

This Pan-Seared Tuna with Olive-Wine Sauce recipe is a feast for the senses, and the perfect dish to pair with a white wine. The olive-wine sauce adds a tangy and zesty flavor profile to the seared tuna steak, making for an unforgettable dining experience. Pair this dish with a light and crisp white wine such as a dry white wine or a light red.

To serve the dish, slice up the cooked tuna steaks into bite-sized pieces and lather them with the delicious olive-wine sauce. The couscous is an ideal side dish as it adds softness and texture to each bite. You can also add some diced tomatoes or grilled vegetables to brighten up the plate even more.

Be sure not to overlook the importance of presentation when serving this dish. Arrange everything artfully on the plate in such an enticing way that your guests will be eager to dig in.

This dish is perfect for date night, dinner parties, or any special occasion where you’re looking to impress. Once you’ve made it, your guests will be clamoring for your recipe!

Make-Ahead, Storing and Reheating

 The luscious olive-wine sauce is made with shallots, garlic, white wine, and green olives, adding a bold and
The luscious olive-wine sauce is made with shallots, garlic, white wine, and green olives, adding a bold and

Preparing meals in advance is always a great idea when on-the-go, and this pan-seared tuna with olive-wine sauce recipe is no exception. You can make the sauce ahead of time and store it in the refrigerator for up to three days. When reheating, add a splash of white wine or water to loosen up the sauce, and heat it gently in a pan or in the microwave.

The tuna steaks, however, are best cooked fresh right before serving. You can season them up to two hours in advance and then grill them on medium-high heat for about 2 minutes per side. Once grilled, you can store them in an airtight container in the refrigerator for up to one day.

When ready to serve, reheat the Tuna steaks by recoating your skillet with a little oil and heating it over high heat until hot. You can then add the tuna steaks to the pan and cook them for about 5 minutes per side until lightly toasted.

One great thing about this recipe is that it can be easily customized with different sauces or sides, so feel free to mix things up based on your preferences or what’s available in your pantry. If you’ve got some leftover grilled or seared tuna, it can even be chopped up and used as protein for salads or sandwiches.

Overall, with proper storage and reheating methods, this pan-seared tuna with olive-wine sauce recipe is perfect for meal prep or as leftovers for lunch or dinner.

Tips for Perfect Results

To achieve the perfect pan-seared tuna with olive-wine sauce recipe, there are a few tips I’d like to share with you. These tips will help to ensure that your dish turns out mouthwatering and succulent every time you prepare it.

Firstly, use a high heat when cooking your tuna steaks. This helps to create that delicious crust on the outside of the tuna which contrasts nicely with its tender and juicy interior. Using a medium-high heat will also prevent the tuna from becoming overcooked and drying out.

Secondly, don’t overcrowd the pan when cooking your tuna steaks. Overcrowding will cause steam to build up in the pan, which can result in an uneven sear or even worse, poaching the fish. So make sure to leave enough space between each steak for even cooking.

Next, make sure to dry the tuna steaks thoroughly before seasoning them with salt and pepper. This way you’ll achieve a nice crispy sear on the surface of the fish.

Another pro-tip is to use good quality olive oil when brushing the tuna steaks. Extra-virgin olive oil has a lower smoke point than regular olive oil, so it’s not recommended for high-heat cooking such as pan-searing tuna. Instead, opt for a light olive oil with a higher smoke point or any other high heat cooking oil of your choice.

Lastly, make sure not to overcook your tuna steaks. The rule of thumb is to cook them for 1-2 minutes per side for rare, 2-3 minutes per side for medium-rare, and 3-4 minutes per side for medium.

By following these simple tips, you’re well on your way to making a restaurant-quality pan-seared tuna with olive-wine sauce recipe in no time!


As we come to the end of this recipe article, I bet you have a few burning questions about this delicious pan-seared tuna with olive-wine sauce recipe. Don’t worry because I have compiled a list of frequently asked questions and their corresponding answers to help clarify any uncertainties you may have.

What wine is best with seared tuna?

Matching the right wine with seared tuna can be a delicate balancing act. For a successful pairing, I’d typically recommend a light-bodied red wine, ideally a dry rosé from southern France or Spain. A Chinon or Bourgueil from the Loire Valley or a light-bodied Burgundy red wine can also do the trick if the tuna is simply seasoned. However, if you’re intending to give the tuna a spicy kick, I’d advise going for a fruitier New World Pinot Noir to complement the dish’s heat.

What oil is best for searing tuna?

When it comes to searing tuna, it’s important to use an oil with a high smoke point to avoid burning the fish. Oils like peanut, avocado, and refined safflower oil are the top choices for searing since they have a higher smoke point of around 410°F. Canola and sesame oil can also be used as alternatives, but it’s important to be mindful of the smoke point.

Should you let seared tuna rest?

When preparing ahi steaks, I recommend searing them on high heat for around 1 1/2 minutes per side. It’s important to handle them gently and use a flat, steel spatula when flipping. However, if your tuna is thinner than 1 1/2 inches, it’s best to sear for only 1 minute per side. Once seared, let the ahi rest and cool on a spacious cutting board for approximately 10 minutes.

What pairs well with ahi tuna?

As a sommelier, I love to recommend delicious dishes to pair with different types of wine. Some of my favorite dishes include oven roasted potatoes, sauteed green beans, saffron jasmine rice, Greek pasta salad, cucumber vinegar salad, steakhouse creamed spinach, balsamic roasted brussel sprouts, and cream cheese stuffed mushrooms. Each of these dishes offers unique flavors and textures that can be beautifully complemented by the right wine. Let me share some exciting wine pairings for these scrumptious dishes.

Bottom Line

In conclusion, this Pan-Seared Tuna with Olive-Wine Sauce recipe is a truly exceptional dish that is perfect for any occasion. With its fantastic blend of spices and unique combination of ingredients, it offers an experience that you won’t forget anytime soon.

Whether you’re looking to impress your guests or simply enjoy a delicious meal with your family, this recipe is sure to satisfy your cravings. Its versatility also makes it easy to customize according to your tastes, so feel free to experiment and play around with the ingredients.

From serving alongside couscous or salad, to pairing it with a variety of sauces like Ponzu, Chimichurri, or Wasabi-Butter sauce, there are countless ways to enjoy this dish. Don’t forget to uncork a bottle of light red wine or dry white wine for a truly elevated culinary experience.

Overall, this recipe is proof that good food doesn’t have to be complicated. With simple ingredients and easy-to-follow instructions, you can make restaurant-quality dishes in the comfort of your own home. So go ahead, grab some fresh tuna steaks and give this Pan-Seared Tuna with Olive-Wine Sauce recipe a try – I guarantee you won’t be disappointed!

Pan-Seared Tuna With Olive-Wine Sauce

Pan-Seared Tuna With Olive-Wine Sauce Recipe

This recipe was featured in an email from the website. "An elegant entree of tuna, bathed in an herb-infused white wine sauce, served on a bed of couscous."
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Prep Time 10 mins
Cook Time 15 mins
Course Main Course
Cuisine Mediterranean
Servings 4 dishes
Calories 514.6 kcal


  • 1 teaspoon fennel seed
  • 2 garlic cloves, minced
  • 3/4 cup dry white wine
  • 6 tablespoons pitted black olives, chopped
  • 3 tablespoons green olives, chopped
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon orange rind, grated
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 2 (6 ounce) tuna steaks (about two inches thick)
  • 2 cups couscous, hot, cooked
  • orange rind (optional)


  • Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; saute 3 minutes or until seeds are lightly toasted. Spoon the mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind and red pepper; stir well and set aside.
  • Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; saute 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls: arrange tuna to the side. Set aside; keep warm.
  • Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.

Add Your Own Notes


Serving: 246gCalories: 514.6kcalCarbohydrates: 70.8gProtein: 31.3gFat: 7.1gSaturated Fat: 1.5gCholesterol: 32.3mgSodium: 324.4mgFiber: 5.3gSugar: 0.7g
Keyword < 30 Mins, Easy, Grains, Healthy, Low Cholesterol, Savory, Stove Top, Tuna
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