Tuna With Provencale Vegetables Recipe


Health IndexHealthyMain Ingredient


 Extra virgin olive oil1⁄2 Cup (8 tbs)
 Zucchini1 Pound, halved lengthwise and thinly sliced
 Red bell pepper1 , cut into thin strips
 Red onion1⁄2 Small, thinly sliced
 Thyme sprigs4
 Garlic4 Clove (20 gm)
 Ground pepper To Taste
 Tomato1 , chopped
 Fennel bulb1 Small, halved, cored and sliced paper-thin
 Pitted kalamata olives1⁄4 Cup (4 tbs), chopped
 Drained capers1 Tablespoon
 Tuna steaks20 Ounce, cut 1 inch thick
 Salt To Taste

Nutrition Facts

Serving size: Complete recipe

Calories 2196 Calories from Fat 1388

% Daily Value*

Total Fat 151 g232.1%

Saturated Fat 15.1 g75.5%

Trans Fat 0 g

Cholesterol 215.5 mg

Sodium 1294.2 mg53.9%

Total Carbohydrates 60 g20%

Dietary Fiber 18.6 g74.4%

Sugars 18 g

Protein 146 g291.1%

Vitamin A 379.3% Vitamin C 505.4%

Calcium 37.9% Iron 66.6%

*Based on a 2000 Calorie diet


1. In a large, deep skillet, heat 1/4 cup of the olive oil. Add the sliced zucchini, bell pepper strips, sliced onion, thyme sprigs and sliced garlic and season with salt and pepper. Cook the vegetables over high heat, stirring occasionally, until the zucchini, pepper, and onions are crisp-tender, about 7 minutes. Add the chopped tomato, sliced fennel, chopped olives and capers, season with salt and pepper and cook, stirring, until the vegetables are completely tender, 2 to 3 minutes longer. Discard the thyme sprigs.
2. In a medium skillet, heat the remaining 1/4 cup of olive oil with the halved garlic cloves over moderately high heat. Season the tuna steaks with salt and pepper and add them to the skillet; cook over moderate heat for 3 minutes, turning the steaks halfway through. Cover the skillet and cook the fish over very low heat for 2 minutes longer; the tuna should still be slightly rare in the center.
3. Spoon the vegetables onto plates. Top with the tuna steaks and the browned garlic halves and serve immediately.