SWORDFISH WITH TOMATOES & FENNEL
Steps:
- 1. Pat the swordfish steaks dry with a paper towel on both sides. Season each side with a pinch each of salt and pepper and set aside. 2. Heat the olive oil, garlic and fennel seeds in a skillet over medium heat until the garlic softens and becomes fragrant, about 3 minutes. 3. Lay the swordfish steaks on top of the garlic and fennel seeds and cook until they turn white on the cooked side, 5 minutes. Turn the steaks over, laying them on top of any excess garlic and fennel seeds and cook another 5 minutes. 4. Add the white wine and tomatoes, cover the pan tightly and reduce the heat to a gentle simmer. Cook until the meat is easily penetrated with a skewer or paring knife (the swordfish must be well-done or it will be fibrous). Timing will vary depending on the thickness of the steaks -- thin steaks may take less than 5 minutes while very thick steaks may take as long as 15 minutes. 5. Remove the lid and transfer the swordfish to a heated platter. Increase the heat under the skillet to high and cook until the liquid in the pan reduces to a syrupy sauce, about 5 minutes. Pour any liquid that has collected in the platter into the sauce and stir in the basil. 6. Pour the sauce over the swordfish steaks and serve immediately. Each of 6 servings: 235 calories; 25 grams protein; 2 grams carbohydrates; 1 gram fiber; 12 grams fat; 2 grams saturated fat; 48 mg. cholesterol; 115 mg. sodium.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
Raul Martinez
[email protected]This recipe is a bit pricey for me. Swordfish is a relatively expensive fish, and the other ingredients can also add up.
Pizza 19
[email protected]I'm not a huge fan of fish, but I really enjoyed this recipe. The swordfish was cooked perfectly and the sauce was flavorful without being too overpowering.
Apex Lilab
[email protected]This recipe is a great way to use up leftover swordfish. I always have some leftover after I make fish tacos, and this is a delicious way to use it up.
Pakiza Sheikh
[email protected]I'm definitely going to try this recipe! It looks delicious and I love the simplicity of it.
Nuruzzaman Milon
[email protected]I'm not sure about this recipe. The combination of fennel and tomatoes seems a bit strange to me.
Seyifunmi Christian ah
[email protected]This recipe is a bit too complicated for me. I prefer simpler dishes that don't require a lot of ingredients or steps.
F
[email protected]I've tried this recipe a few times now and it's always a crowd-pleaser. The fish is always cooked perfectly and the sauce is amazing.
cool basketball vids
[email protected]I made this recipe for a dinner party and everyone loved it! The swordfish was cooked to perfection and the sauce was delicious.
hashem Attar
[email protected]This is my new favorite swordfish recipe! It's so easy to make and the results are always fantastic.
Sweet Guriyat
[email protected]I'm not a big fan of fennel, but I really enjoyed this dish. The flavors all work together beautifully.
Kwakye Daniel
[email protected]The fish was overcooked and the sauce was too acidic. I won't be making this recipe again.
Maria Balbuena
[email protected]This recipe was a bit bland for my taste. I added some extra garlic and red pepper flakes to spice it up.
Zulhijja Khan
[email protected]I love the simplicity of this dish. It's easy to make and always turns out delicious.
Odion Anthony
[email protected]Amazing! The fennel and tomatoes pair perfectly with the swordfish, and the sauce is light and flavorful.
Dbs Soomro
[email protected]Loved this recipe! I've made it twice now and it's always a hit with my family. The fish is cooked perfectly and the tomato-fennel sauce is divine.