SWORDFISH WITH FENNEL AND TOMATOES
Step aside, marinara. There's a new sauce in town, and it's blissfully fresh with fennel and basil. TV-inspired and husband-adored, it would be a crime not to share this one. -Laurel Dalzell, Manteca, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 16
Steps:
- In a large skillet, saute onion and fennel in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, broth, wine, pepper and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes. Stir in basil and butter. Remove from the heat and set aside., Brush steaks with oil; sprinkle with salt and pepper. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill swordfish, covered, over medium-hot heat or broil 4 in. from the heat for 5-7 minutes on each side or until fish just turns opaque. Serve with tomato mixture.
Nutrition Facts : Calories 512 calories, Fat 28g fat (6g saturated fat), Cholesterol 90mg cholesterol, Sodium 1225mg sodium, Carbohydrate 17g carbohydrate (7g sugars, Fiber 5g fiber), Protein 45g protein.
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
SLOW-COOKED SWORDFISH WITH CREAMY FENNEL-TOMATO SAUCE
Yes, you can cook fish in a slow cooker, but it's a little different than making a pot roast or brisket. Instead, you build a complex sauce through long, even cooking. Then slip the fish into the sauce for the last 30 minutes or so, until it's just cooked through. Meaty swordfish is perfect here, but in the summer, we also make this with fresh halibut steaks; just be sure your steaks are at least 1 inch thick so they cook in the same amount of time.
Provided by Bruce Weinstein
Categories Main Course
Yield 4
Number Of Ingredients 10
Steps:
- Mix the tomatoes, fennel, shallot, tomato paste, rosemary, fennel seeds, garlic, 1/2 tsp. salt, and 1/2 tsp. pepper in a 5- to 6-quart slow cooker until the tomato paste dissolves. Cover and cook for 2 hours on high or 4 hours on low. (The sauce can stay on the keep-warm setting for up to 6 hours.)
- Season the fish generously with salt and pepper. Turn the slow cooker to high (if it was on low or keep-warm) and stir in the cream. Nestle the fish steaks in the sauce, cutting them to fit, if necessary. Cover and cook until the fish is cooked through (use a paring knife to cut into the fish to check), about 30 minutes. Use a spatula to divide the fish into four servings, then serve in bowls with the sauce, garnished with fennel fronds.
Nutrition Facts : ServingSize 4, Calories 340 kcal, Fat 140 kcal, SaturatedFat 6 g, TransFat 16 g, Carbohydrate 17 g, Fiber 6 g, Protein 32 g, Cholesterol 115 mg, Sodium 820 mg, UnsaturatedFat 8 g
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
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
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.
SWORDFISH WITH TOMATO, BASIL AND LEMON
I have had this recipe for about 10 years or so and just pulled it out again. It was memorable enough to make again!
Provided by Cook4_6
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat the broiler.
- In a small bowl, stir together first 7 ingredients.
- Place swordfish on foil lined baking sheet and brush them lightly with the basting sauce. Broil the fish four inches from the heat until opaque on top. 3-4 minutes.
- Coarsely chop tomato and parsley and add them to the remaining basting sauce.
- Turn the fish steaks and spoon the tomato-basting sauce mixture over them.
- Bake until fish is firm and just flakes when tested with a fork. 3-4 minutes longer.
Nutrition Facts : Calories 361, Fat 17, SaturatedFat 3.9, Cholesterol 90.6, Sodium 807.7, Carbohydrate 3.1, Fiber 0.9, Sugar 1.4, Protein 46.7
TOMATO AND FENNEL ORZO
Steps:
- Bring a large saucepan of salted water to a boil for orzo.
- In a heavy skillet heat oil and butter over moderate heat until hot but not smoking and cook fennel, onion, tomatoes, and tarragon until fennel is tender, about 5 minutes. Season mixture with salt and pepper and keep warm, covered.
- Cook orzo in boiling water until al dente and drain in a colander. In a bowl stir together orzo, fennel mixture, and salt and pepper to taste.
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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