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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> Italian >> Italian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. In a medium pot place the chicken broth over medium heat and bring to a boil. Add the uncooked couscous, chopped green onion, chopped bell pepper, grated lemon zest, and chick peas. Stir all well. Cover and remove from heat. Set aside. | 2. Heat 4 tablespoons olive oil in a large frypan. Add the fish steaks in a single layer not touching, sprinkle the minced onion and parsley all around and on the tops. Sear the fish about one minute on each side, just so the flesh tightens up and whitens. Using a large turn slip under and turn over gently. Turn the heat to medium low. | 3. Sprinkle on the minced garlic and about 3 tablespoons white wine, and the minced basil leaves. | 4. Sprinkle with salt and pepper lightly. | 5. Keep uncovered and cook another two minutes on each side. Fish should be opaque but not dry. | 6. Place steaks onto a heated platter. | 7. Turn the heat up under the frypan and add remaining white wine. Scrape bottom of pan to get all the bits up. | 8. Add the tomato, olives, capers and toss over the high heat. | 9. Fluff the couscous with a fork, and place on a large platter. Place the tuna steaks nicely on top of all the couscous. | 10. Pour the tomato mixture over the tuna and couscous. | 11. Sprinkle with some fresh chopped basil and the last of the olive oil. Can also sprinkle with a few red pepper flakes. | 12. Serve while hot. | 13. A nice fresh green salad and glass of wine is all you need to complete the meal. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
chicken broth	14	ounces	canned	123.0368	2.9767	17.5427	4.1277
couscous	10	ounces		1065.9409	219.5101	36.174	1.8144
green onion	5		chopped	95.85	20.377	3.4435	1.6685
bell pepper	1/2	cup	chopped	2420.8055	0.0	538.5612	13.6
lemon zest	1/2	teaspoon	grated	2420.8055	0.0	538.5612	13.6
chickpea	10	ounces	canned drained	1071.6108	178.4601	58.0314	17.1231
olive oil	5	tablespoons		596.7	0.0	0.0	67.5
tuna steak	6		cut	2420.8055	0.0	538.5612	13.6
onion	1		minced	44.0	10.274000000000001	1.21	0.11
italian parsley	4	tablespoons	minced	2420.8055	0.0	538.5612	13.6
garlic clove	2		minced	8.94	1.9836	0.3816	0.03
basil	1/4	cup	minced	1.38	0.159	0.18899999999999997	0.0384
white wine	1/2	cup		-	-	-	-
plum tomato	2	cup	seeded diced crushed canned drained crushed	2420.8055	0.0	538.5612	13.6
kalamata olive	2/3	cup	pitted chopped	2420.8055	0.0	538.5612	13.6
caper	1	teaspoon	rinsed	0.6593	0.1402	0.0677	0.0247
basil				1.38	0.159	0.18899999999999997	0.0384
olive oil				596.7	0.0	0.0	67.5
salt pepper				2420.8055	0.0	538.5612	13.6

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.