Fennel-Crusted Ahi Tuna with Lemon Aïoli Over Couscous

Dairy Free
Very Healthy
Health score
70%
Fennel-Crusted Ahi Tuna with Lemon Aïoli Over Couscous
45 min.
6
639kcal

Suggestions


Are you ready to elevate your culinary game with a stunning dish that’s as nutritious as it is delicious? Our Fennel-Crusted Ahi Tuna with Lemon Aïoli Over Couscous is a perfect choice for a health-conscious meal that doesn't compromise on flavor. This dish is not only dairy-free and brimming with vibrant ingredients, but it also boasts a remarkable health score of 70, making it an ideal option for lunch, dinner, or any time you crave a gourmet experience at home.

Imagine the delightful combination of perfectly grilled ahi tuna, seasoned with a fragrant blend of spices and herbs. The fennel seeds add a unique anise-like flavor that beautifully complements the delicate taste of the tuna. The dish is then elegantly plated over a fluffy bed of couscous mixed with tender sugar snap peas and fresh dill, bringing both texture and freshness to every bite.

To add a zesty touch, our homemade lemon aïoli, crafted with fresh chives and garlic, is drizzled over the top, taking this dish to new heights. With only 639 calories per serving, you can indulge in this exquisite main course knowing it's packed with wholesome ingredients. In just 45 minutes, you can present a meal that is both visually stunning and a feast for the senses. Impress your family or guests, or simply treat yourself to this gourmet delight—it’s sure to become a favorite in your culinary repertoire!

Ingredients

  • 2.5 pounds ahi tuna steak thick ()
  • teaspoon peppercorns whole black
  •  carrots peeled coarsely chopped
  • teaspoon coriander seeds 
  • cups couscous 
  • teaspoons fennel seeds 
  • tablespoons chives fresh chopped
  • tablespoons optional: dill fresh chopped
  • teaspoons thyme sprigs fresh chopped
  •  garlic clove divided minced
  • 1.5 teaspoons kosher salt divided
  • tablespoons juice of lemon fresh
  • 0.3 cup mayonnaise 
  • 0.5 cup olive oil extra virgin extra-virgin divided
  • 0.3 cup onion red chopped
  • 0.5 pound sugar snap peas 
  • 2.3 cups water 

Equipment

  • bowl
  • frying pan
  • whisk
  • grill
  • slotted spoon

Directions

  1. Combine first 3 ingredients in heavy small skillet. Toast over medium heat until fragrant, shaking skillet occasionally, about 3 minutes. Grind spice mixture in spice grinder.
  2. Transfer to bowl; mix in 1 teaspoon salt.
  3. Whisk mayonnaise, lemon juice, chives, and half of garlic in small bowl. (Can be made 2 days ahead. Store spice mixture airtight at room temperature. Cover and refrigerate lemon aioli.)
  4. Heat 2 tablespoons oil in heavy large skillet over medium-high heat.
  5. Add carrot and onion and sauté until crisp-tender, about 3 minutes.
  6. Add thyme and remaining garlic and sauté 1 minute.
  7. Add 2 1/4 cups water and remaining 1/2 teaspoon salt; bring to boil.
  8. Add sugar snap peas and cook until crisp-tender, about 1 minute. Using slotted spoon, transfer peas to plate. Immediately add couscous to water in skillet and stir to combine. Cover and remove from heat.
  9. Let stand 5 minutes. Fluff couscous with fork.
  10. Transfer to bowl and cool completely.
  11. Mix in sugar snap peas and dill. Season to taste with pepper. (Couscous can be made 2 hours ahead.
  12. Let stand at room temperature.)
  13. Prepare barbecue (high heat). Coat tuna with 6 tablespoons oil.
  14. Sprinkle with spice mixture. Grill tuna until seared outside and rare in center, about 4 minutes per side. Refrigerate uncovered for 1 hour, then cut into 1/2-inch-thick slices. Spoon couscous onto plates. Top with tuna and drizzle with lemon aioli.

Nutrition Facts

Calories639kcal
Protein34.11%
Fat32.96%
Carbs32.93%

Properties

Glycemic Index
59.31
Glycemic Load
27.97
Inflammation Score
-10
Nutrition Score
41.904348020968%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.03mg
Luteolin
0.34mg
Isorhamnetin
0.49mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
1.57mg

Nutrients percent of daily need

Calories:638.53kcal
31.93%
Fat:22.87g
35.19%
Saturated Fat:4.44g
27.77%
Carbohydrates:51.42g
17.14%
Net Carbohydrates:46.37g
16.86%
Sugar:2.53g
2.81%
Cholesterol:77.05mg
25.68%
Sodium:754.6mg
32.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.26g
106.51%
Vitamin B12:17.84µg
297.29%
Vitamin A:6355.99IU
127.12%
Selenium:70.01µg
100.01%
Vitamin B3:18.8mg
94.01%
Vitamin D:10.8µg
71.98%
Phosphorus:617.12mg
61.71%
Vitamin B6:1.04mg
52.19%
Vitamin B1:0.63mg
41.89%
Manganese:0.79mg
39.6%
Vitamin K:37.7µg
35.9%
Magnesium:139.35mg
34.84%
Vitamin C:28.59mg
34.66%
Vitamin B2:0.57mg
33.68%
Vitamin B5:3.09mg
30.87%
Iron:3.87mg
21.49%
Potassium:740.43mg
21.16%
Vitamin E:3.05mg
20.35%
Fiber:5.05g
20.18%
Copper:0.39mg
19.61%
Zinc:1.88mg
12.51%
Folate:38.27µg
9.57%
Calcium:76.02mg
7.6%
Source:Epicurious