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A Taste of The Mediterranean

March 22, 2013

Chef Jane is back with another exotic everyday recipe, this one taking us to the South of France by way of Tuna Provencal. As Jane describes it, “This feels like the type of light lunch I’d eat at a beach side restaurant on the Cote d’Azur along with a bottle of Rosé and a few friends.”  Yes, please.

Tuna Provencal

(Serves 2)


1 Tablespoon extra virgin olive oil

1 large garlic clove- minced

1 tablespoon finely diced shallot

½ teaspoon fennel seeds- roughly chopped

¼ cup good Sauvignon Blanc/ Sancerre

1 sprig oregano

1 to 2 anchovy fillets (good quality), finely sliced

6 Kalamata Olive- destoned and roughly chopped

2 large tomatoes, roughly chopped

small handful of fresh basil leaves

lemon, for garnish

2 5oz Ahi Tuna Steaks (or any other responsibly caught, great quality tuna)

2 teaspoons extra virgin olive oil

Serve with fresh, crusty bread



1. Add about a tablespoon of olive oil to a sauté pan over medium to low heat. Add the onion, garlic and fennel seeds and cook over low heat for about 3 minutes or until the onions become translucent and soft.

2. Turn the heat up a little and add the white wine and ¼ cup of water, and reduce the liquid by half. This will only take a couple of minutes.

3. Then add the tomatoes, the oregano sprig, the anchovies, olives and a pinch of salt and cook out for about 5 minutes over medium heat, or until the tomatoes soften nicely and the mixture becomes ‘saucy.’ Taste it to check the seasoning and you’ll probably need to add a little more salt, and a few good twists of fresh black pepper.

4. To cook the tuna: get a pan really hot over medium to high heat, and add a teaspoon or so of olive oil. Season the tuna steaks with salt and add to the pan. (A little tip: if you gently move the pan back and forth while you put the tuna in, and for a few seconds after that, it should prevent it from sticking to the pan. The idea is that you’ll create a little sear/ crust on the tuna, that’ll prevent it from sticking).

5. Cook the tuna as you like it—I like it rare, and so only cook for a little less than a minute on each side.

6. Remove the tuna from the heat, season with freshly ground black pepper.

7. Serve by spooning some of the tomato mixture onto a plate and topping with sliced tuna steak, throw some basil leaves and lemon slices over the top for garnish, and enjoy!



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