Posted by Christiana Carmichael on October 20, 2020

Tuna With Red Wine Reduction

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Written By Christiana Carmichael

Find Your Ambition Founder, NSCA Certified Personal Trainer, NASM Certified Nutrition Coach, Certified Yin Yoga Instructor

Tuna With Red Wine Reduction

This is the perfect meal for dining in but feeling fancy!

Ingredients

  • 4 oz tuna steak **if frozen, thaw in refrigerator for 24 hours before using
  • 2 oz angel hair pasta OR jasmine white rice
  • ¼ cup korean BBQ sauce of choice 
  • 1 cup Salad greens

Red Wine Reduction

  • 2 tbsp butter
  • 2 cloves garlic, minced
  • ¼ onion, finely chopped
  • ½ cup chicken stock 
  • ½ cup sweet red wine

Tuna Rub

  • ¼ cup brown sugar
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • ½ tbsp salt

Calories and Macronutrients

  • Calories: 690
  • Protein: 38g
  • Carbohydrates: 91g
  • Fat: 10g

Directions

  1. Prep your tuna rub by combining brown sugar, garlic powder, onion powder and salt in a bowl.

  2. Start with your pasta or rice. This will take the longest amount of time, so get this going first. Follow the specific cooking directions on the box for best results. Some angel hair pastas take closer to 10 minutes to cook, while others are done in 4 or 5 minutes. Most jasmine rice’s are done in about 20 minutes, while some may take longer. Be mindful of your cook times.

  3. While your pasta is cooking, melt butter in a saute pan over medium to medium high heat. Add garlic and onion. Cook until garlic starts to brown or onion becomes translucent. 

  4. Add chicken stock and red wine to the pan. Stir frequently, until the liquid is reduced by half. Do not cover the pan. This reduction will take at least 10 minutes.

  5. Take the pan off the heat and set aside. 

  6. Check your pasta or rice. It should be done soon if it’s not already! Stir in BBQ sauce until well saturated. You may use more or less depending on how much flavor you are looking for. Cover and remove from heat. 

  7. Coat a frying pan with cooking spray and heat over medium high heat. While the pan is heating up, remove the tuna steaks from the fridge. Coat all sides and edges with your already prepped tuna rub. Sear the steaks for 2-4 minutes on each side. **I also like to touch each edge of the steak to the pan for about 2-3 seconds, just long enough to allow the brown sugar to become more of a ‘glaze’ all around. Your steak should be a light grey/brown on the outside and very pink on the inside.

  8. Plate your salad greens, followed by your pasta (or rice) and tuna steak. Top with the reduction and serve with a glass of sweet red wine if you choose!

**Calories and macronutrients have been calculated using the angel hair pasta. Any modifications to the recipe may affect these numbers. The wine for drinking is not included. 

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Christiana Carmichael

Find Your Ambition Founder, NSCA Certified Personal Trainer

Christiana is the founder of Find Your Ambition and has a passion for helping others through personal training. She is a highly sought out fitness coach and takes pride in her ability to inspire others to reach their fitness goals.

Christiana offers new clients a free online personal training or nutrition consultation through Find Your Ambition and would love to help you take the next step on your fitness journey!

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