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


Indulge your taste buds with this exquisite Fennel-Crusted Ahi Tuna with Lemon Aïoli Over Couscous, a dish that perfectly marries vibrant flavors and wholesome ingredients! Bursting with fresh herbs and spices, this delightful meal not only pleases the palate but also scores a remarkable 70 on the health scale, making it an ideal choice for those seeking a nutritious yet delicious dining experience. The succulent ahi tuna, expertly grilled to achieve a perfect sear while remaining rare in the center, is the star of this dish, beautifully accented by a fragrant fennel and spice crust.

Complemented by a creamy lemon aïoli that adds a zestful tang, and served over fluffy couscous, this recipe is perfect for a leisurely lunch or a sophisticated dinner with friends. It’s rich in protein while being dairy-free and very healthy, catering to various dietary preferences. Plus, with a preparation time of just 45 minutes, you can whip up this gourmet meal without stress. Whether you’re an experienced cook or a kitchen novice, this recipe promises an exciting culinary adventure, allowing you to bring a taste of the ocean into your home. Dive into a plate full of fresh flavors and elevate your meals with this stunning dish!

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