Seared Tuna with Wild Fennel

Seared Tuna with Wild Fennel

By Master Chef Gianluca Deiana Abis

Seared Tuna with Wild Fennel (rivisited)

The History of Seared Tuna with Wild Fennel

In the coastal regions of Sardinia, where fishing and fresh produce have been essential to the local economy for centuries, the dish of Seared Tuna with Wild Fennel stands out as a prime example of Mediterranean cuisine. This dish represents the simplicity and brilliance of the island’s culinary traditions, where fresh fish, herbs, and citrus come together to create bright and vibrant flavors.

Wild fennel (called finocchietto selvatico in Italian) grows abundantly along Sardinia’s rugged coastline and has been used for centuries to flavor a variety of local dishes, especially seafood. Sardinians have always appreciated the herb’s sweet, aromatic, and slightly aniseed-like flavor, making it an ideal companion for tuna, one of the island’s most prized fish.

This Seared Tuna with Wild Fennel is a perfect example of how local, fresh ingredients are paired together to enhance the natural flavors of the sea. Tuna is seared to perfection on the outside, while remaining tender and juicy on the inside, and is topped with a vibrant fennel salad that provides both texture and freshness. This dish is an ode to the Sardinian coast, where the bounty of the Mediterranean is celebrated daily.

Ingredients (Serves 4)

• 4 tuna steaks (about 180-200g each)

• 1 tbsp extra virgin olive oil

• Salt and freshly ground black pepper to taste

• 1 small bunch of wild fennel fronds (or regular fennel fronds)

• 1 tbsp lemon zest

• 1 tbsp lemon juice

• 1 tbsp white wine vinegar

• 1 garlic clove, minced

• A handful of cherry tomatoes, halved

• Freshly chopped parsley (for garnish)

Step-by-Step Instructions

Step 1: Prepare the Tuna

1. Season the Tuna:

   • Pat the tuna steaks dry with paper towels and season both sides generously with salt and freshly ground black pepper.

   • Drizzle the steaks with extra virgin olive oil to coat them evenly.

2. Sear the Tuna:

   • Heat a grill pan or skillet over high heat. Once the pan is hot, add the tuna steaks.

   • Sear the tuna for 2-3 minutes on each side, depending on how rare you like it. The tuna should be seared on the outside but remain tender and rare on the inside.

Step 2: Prepare the Wild Fennel Salad

3. Prepare the Fennel:

   • In a small bowl, combine the wild fennel fronds, lemon zest, lemon juice, and white wine vinegar.

   • Add the minced garlic and a pinch of salt and black pepper to taste.

   • Gently toss everything together and let it sit for a few minutes to allow the flavors to combine.

4. Add Cherry Tomatoes:

   • In a separate bowl, toss the halved cherry tomatoes with a drizzle of extra virgin olive oil and season with a pinch of salt and black pepper. Set aside.

Step 3: Serve the Dish

5. Plate the Tuna:

   • Once the tuna steaks are seared, transfer them to a serving plate.

   • Spoon the wild fennel salad over the tuna steaks.

6. Garnish and Serve:

   • Top the tuna with the seasoned cherry tomatoes and sprinkle with fresh parsley.

   • Optionally, drizzle a small amount of extra virgin olive oil over the top just before serving.

Chef’s Tip 🧑‍🍳

• Don’t overcook the tuna! Tuna should be seared on the outside and still rare on the inside to preserve its tender, juicy texture.

• If you don’t have access to wild fennel, you can substitute with regular fennel fronds or a small amount of fennel seeds, which will provide a similar, slightly licorice-like flavor.

• For a more smoky flavor, you can grill the tuna steaks over charcoal instead of searing them on a pan.

Wine Pairing 🍷

• Vermentino di Sardegna DOC – This fresh and crisp white wine has citrus and herbal notes that complement the light, aromatic flavors of the seared tuna and fennel.

• Cannonau di Sardegna DOC – For those who prefer red wine, Cannonau offers a good balance, with moderate tannins and rich fruit flavors that pair well with the tuna without overwhelming the dish.

Final Thoughts

Seared Tuna with Wild Fennel is a beautifully simple yet sophisticated dish that celebrates the flavors of the Mediterranean. The pairing of tender tuna with the earthy freshness of fennel and the bright acidity of lemon creates a perfect harmony. Whether you're dining by the sea in Sardinia or enjoying this dish at home, it brings the flavors of the Mediterranean coast to your plate.