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Fennel-Crusted Tuna, Tomatoes, Olives and Wilted Arugula Recipe


Atkins Fennel-Crusted Tuna, Tomatoes, Olives and Wilted Arugula
5.1g
Glucides nets Atkins™
Prep Time:10 Minutes
Style:Italian
Cook Time:10 Minutes
Phase:Phase 1
Difficulty:Difficult
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

42.4g

Protein

24.8g

Fat

3.7g

Fiber

434.1cal

Calories

calculatorComment sont calculés les glucides nets?

INGREDIENTS

  • 24oz, boneless, rawTuna
  • 4tbspFennel Seed
  • 5tablespoonExtra Virgin Olive Oil
  • 1tbsp, drainedCapers
  • 1cloveGarlic
  • 32eachKalamata Olives
  • 10cupArugula Lettuce
  • 20grapeTomatoes

DIRECTIONS

 

If you don’t own a spice grinder, you can grind the fennel in a coffee grinder. Just be sure to completely clean it before and after. Substitute Kalamata olives if you cannot find Gaeta olives; you will need 1/2 cup. Tuna loin is a delicious fatty cut often used for sushi.

 

  1. Preheat the oven to 375ºF.
  2. Season tuna with salt and pepper.
  3. In a spice grinder, pulse the fennel seeds to a powder. Place evenly on a baking sheet. Press tuna pieces against the fennel powder, turning to cover it on all sides.
  4. Heat a large sauté pan or skillet over medium-high heat. Add 2 tablespoons of the olive oil and sear tuna until brown on all sides, about 2 minutes on each side. (The fish should be medium-rare inside.) When finished browning, place the tuna in the oven for 3 minutes.
  5. Remove the tuna from the oven, and cut into 1-inch slices.
  6. Wipe the sauté pan clean and heat over medium heat; add the remaining olive oil, olives and capers. Sauté for 1 minute, and then add the minced garlic and then arugula and quickly sauté until just slightly wilted. Season with salt and pepper, to taste.
  7. Spoon on serving plates and top with sliced tuna. Garnish with tomatoes. 

 

This recipe was created for Atkins by chef Lynn Rinaldi.

Cooking Tip

Whether you’re feeding a family or cooking for one, you can update the serving settings above to reveal the required amount of ingredients.

Comment calculer les glucides nets

Avec l’approche nutritionnelle AtkinsMD, le décompte net AtkinsMC est calculé en soustrayant le nombre de grammes de fibres et de polyols (comme la glycérine et les alcools de sucre) du nombre total de grammes de glucides contenu dans les aliments entiers. Ce calcul correspond au concept voulant que les fibres et les polyols ont des répercussions minimales sur le taux de glycémie dans les quantités dans lesquelles on les retrouve dans les produits.

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