SWORDFISH PROVENCAL
Steps:
- For the sauce, heat the olive oil in a large (12-inch) saute pan. Add the onions, fennel, bell peppers, and garlic and cook over medium-low heat for 10 minutes, stirring occasionally, until the vegetables are soft. Put the tomatoes with their juices in a food processor fitted with the steel blade and pulse several times, until very large diced. Add the tomatoes to the sauce, then the chicken stock, white wine, anchovies, 1 teaspoon salt, and 1 teaspoon pepper. Simmer over low heat for 25 to 30 minutes, stirring occasionally, until thickened. Add the chopped basil, capers, and butter and cook for 1 minute.
- Meanwhile, prepare a grill with hot coals. Brush the swordfish with olive oil and sprinkle with salt and pepper. Grill over high heat for 5 minutes on each side until the center is no longer raw. Don¿t overcook! Place a puddle of sauce on a serving plate, arrange the swordfish on top, and garnish with extra basil. Serve hot or at room temperature.
SWORDFISH WITH TOMATOES AND CAPERS
Steps:
- For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
- Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.
Nutrition Facts : Calories 596 calorie, Fat 32 grams, SaturatedFat 8 grams, Cholesterol 195 milligrams, Sodium 900 milligrams, Carbohydrate 14 grams, Fiber 4.5 grams, Protein 58 grams, Sugar 4 grams
SAUTEED SWORDFISH WITH FENNEL
Provided by Moira Hodgson
Categories dinner, easy, quick, main course
Time 30m
Yield 2 servings
Number Of Ingredients 7
Steps:
- Quarter fennel and cut awaytough base. Slice quarters thin.
- Using a small saute pan, nonstick if possible, heat one tablespoon olive oil and add the fennel, garlic and ginger. Season with salt and pepper and cook, stirring frequently, over moderate heat until the fennel is tender (about 10 minutes). Remove to a heated plate and keep warm.
- Add remaining tablespoon oil. Season swordfish with salt and pepper and cook on both sides until lightly browned and cooked to desired degree.
- Cut the steak in half. Place each half on an individual plate with the sauteed fennel on the side. Garnish with lemon and serve.
Nutrition Facts : @context http, Calories 505, UnsaturatedFat 21 grams, Carbohydrate 15 grams, Fat 29 grams, Fiber 6 grams, Protein 47 grams, SaturatedFat 6 grams, Sodium 974 milligrams, Sugar 6 grams, TransFat 0 grams
SICILIAN SWORDFISH WITH SWEET-AND-SOUR VEGETABLES
Provided by Food Network Kitchen
Time 1h10m
Yield 6 servings
Number Of Ingredients 16
Steps:
- Prepare the vegetables: Heat the olive oil in a pot over medium heat. Add the onions and cook until golden, 3 to 4 minutes. Add the fennel and cook until slightly soft, 2 to 3 minutes. Stir in the sugar and season with kosher salt and pepper. Add the vinegar, garlic and 1 cup water; bring to a boil, stirring, then reduce the heat to medium low and simmer until the onions are tender, about 25 minutes.
- Meanwhile, prepare the fish: Finely chop the pine nuts by hand. Mix the nuts, lemon zest, parsley, and sea salt and pepper to taste on a cutting board. Pat the swordfish dry and brush with olive oil on both sides. Press the fish into the nut mixture, turning to coat.
- Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons olive oil and swirl to coat. When the oil shimmers, lay the fish in the pan and cook, undisturbed, until golden on the bottom, 4 to 5 minutes. Flip and cook until just golden on the other side, 3 to 4 more minutes. Using tongs, lay each swordfish steak on its side to sear the edges, 1 to 2 minutes. Reduce the heat to medium low. Turn the fish so the lighter side is down and cook until just firm to the touch, 6 to 8 more minutes. Transfer to a cutting board.
- While the fish rests, finish the vegetables: Add the tomatoes, oregano, capers and brine to the onions and cook until the tomatoes soften, 5 to 8 minutes. Season with kosher salt and pepper.
- Slice the fish and divide among plates. Spoon the vegetables and juices onto the plates. Drizzle with the lemon juice and olive oil.
Nutrition Facts : Calories 484 calorie, Fat 28 grams, SaturatedFat 5 grams, Cholesterol 129 milligrams, Sodium 547 milligrams, Carbohydrate 16 grams, Fiber 4.5 grams, Protein 43 grams, Sugar 7 grams
SWORDFISH WITH LEMON AND FENNEL
This dish is truly clever weeknight cooking - sophisticated, fast, unfussy and wholly delicious. Swordfish is cut into chunks, which cook faster than steaks, and then is sautéed in olive oil, butter or, for the best results, a combination of the two. The fat protects the fish from the heat of the pan, preventing the fish from drying out. It also provides lots of flavor, as do fennel seeds, garlic, lemon zest and red pepper flakes, which are added to the pan after the fish has cooked for a few minutes. Fennel fronds are a nice garnish, offering their light anise flavor and feathery texture, though you could use chopped fresh basil, parsley or cilantro instead. Cumin or coriander seeds can stand for the fennel seeds, or you can leave them out altogether and double the chile.
Provided by Melissa Clark
Categories dinner, quick, main course
Time 15m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Using a sharp knife, cut the skin off the swordfish, then cut the fish into 1-inch cubes. Season fish cubes generously with salt and pepper.
- Using a mortar and pestle or the flat side of a heavy knife, lightly crush the fennel seeds to release their flavor.
- In a skillet large enough to hold all the fish cubes in one layer, heat the olive oil and butter over medium heat until the butter melts. Add the fish to the pan and let cook, turning the fish and basting with the oil and butter, for 3 minutes. Stir in the garlic, fennel seeds, lemon zest and chile flakes and continue to cook, stirring gently so as not to break up the fish cubes, until the fish is just cooked through, about 2 minutes longer. Gently stir in the lemon juice. Taste and add more salt and chile flakes if desired. Garnish with fennel fronds and lemon wedges.
Nutrition Facts : @context http, Calories 323, UnsaturatedFat 12 grams, Carbohydrate 2 grams, Fat 19 grams, Fiber 1 gram, Protein 34 grams, SaturatedFat 5 grams, Sodium 448 milligrams, Sugar 0 grams, TransFat 0 grams
SWORDFISH WITH TOMATOES AND CAPERS
An incredibly fresh, delicous, simple dish from the great and wonderous Ina Garten. Her swordfish recipe combines the yummy flavors of tomatoes and garlic with fennel and capers. Divine!
Provided by hollyfrolly
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Sauce:.
- In a large saute pan over medium-low heat, cook onions and fennel in the olive oil for about 10 minutes (until vegetables are soft.).
- Add garlic to vegetables and saute for about 30 seconds.
- Add tomatoes, salt and pepper to the mix and simmer on low for 10 minutes.
- Add chicken stock and wine and simmer for an additional 10 minutes.
- Add basil, butter and capers and saute for one more minute.
- Fish:.
- Brush swordfish with olive oil. Sprinkle with salt and pepper.
- Grill on high heat for five minutes per side.
- Serve fish on top of sauce in a pasta bowl/dish. Garnish with fresh basil.
- Enjoy with a nice glass of white wine!
Nutrition Facts : Calories 352.4, Fat 19.1, SaturatedFat 4.9, Cholesterol 60.9, Sodium 865.7, Carbohydrate 14.9, Fiber 4.1, Sugar 7.2, Protein 29.9
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