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Fennel Pollen–Crusted Albacore with Piperade

Servings 4 people
Calories 502kcal

Ingredients

  • 1/4 cup extra-virgin olive oil, divided, plus more for serving
  • 1 teaspoon chopped fresh thyme
  • 2 bulbs fennel, cut into thin strips (1½ pounds before trimming)
  • 1 sweet yellow onion, cut into thin strips
  • 1 pound sweet bell peppers (the more colors the better), cut into thin strips
  • 6 cloves garlic, cut paper thin
  • 2 cups dry white wine
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh chives
  • 2 teaspoons chopped fresh mint
  • 2 teaspoons chopped fresh basil
  • 2 large heirloom tomatoes (1½ pounds), cut into small chunks
  • Zest of 1 lemon and 1 orange
  • 4 (6-ounce) pole-and-line-caught albacore tuna pieces
  • 3 tablespoons fennel pollen (or fennel seeds ground into powder)
  • 1 cup small arugula leaves

Instructions

  • Place a large, deep sauté pan over medium-high heat. Place ¼ cup oil in pan and add thyme, fennel, and onion; salt to taste. Sauté for 5 minutes. Add peppers and garlic and cook for 2 minutes. Add wine; boil until reduced by half. Remove from heat and add parsley, chives, mint, and basil. Add tomatoes and citrus zests. Season with salt and set aside to let flavors marry.
  • Salt and pepper tuna; coat heavily with fennel pollen. Place a medium sauté pan on high heat. When pan is very hot, add a little oil, and then sear fish on all sides until crispy. (Use two pans, if necessary, to avoid crowding fish, and be careful not to overcook.)
  • Divide pepper mixture (piperade) among four shallow bowls. Top with a little arugula. Place fish on top and enjoy immediately.

Notes

[ultimate-nutrition-label id="" align=""]
PER SERVING: 502 cal, 13g fat (9g mono, 2g poly, 2g sat ), 79mg chol, 43g protein, 33g carb, 10g fiber,150mg sodium

Nutrition

Calories: 502kcal | Carbohydrates: 33g | Protein: 43g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 79mg | Sodium: 150mg | Fiber: 10g