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.
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Rizwan Azad
[email protected]I accidentally overcooked the swordfish, but the sauce was still delicious. I served it over pasta and it was a quick and easy meal.
Ale Mages
[email protected]This recipe was a bit too bland for my taste. I added some extra salt and pepper to the sauce and it was much better.
Md Abir Islam
[email protected]I loved this recipe! The swordfish was cooked perfectly and the sauce was flavorful and tangy. I served it with roasted potatoes and vegetables, and it was a delicious and healthy meal.
philip studnicka
[email protected]This recipe was easy to follow and the results were delicious. The swordfish was cooked perfectly and the sauce was flavorful. I will definitely be making this again.
Mazin Yousif
[email protected]I made this recipe for a potluck and it was a huge hit. Everyone loved the swordfish and the sauce. I will definitely be making this again.
philemon ishaya
[email protected]This recipe was a bit too spicy for my taste, but I still enjoyed it. I served it with rice and it was a quick and easy meal.
william Lampkin
[email protected]I'm not a big fan of swordfish, but this recipe changed my mind. The fish was cooked perfectly and the sauce was delicious. I served it with roasted vegetables and it was a great meal.
sUper Hit SongS
[email protected]This recipe was easy to follow and the results were delicious. The swordfish was cooked perfectly and the sauce was flavorful. I will definitely be making this again.
Nouran Magdy
[email protected]I loved this recipe! The swordfish was cooked perfectly and the sauce was flavorful and tangy. I served it with roasted potatoes and vegetables, and it was a delicious and healthy meal.
Md Noman Khan
[email protected]This recipe was a great starting point, but I made a few changes to suit my taste. I added some chopped olives and capers to the sauce, and I served it over grilled vegetables instead of rice.
Winfred Waithira
[email protected]I accidentally overcooked the swordfish, but the sauce was still delicious. I served it over pasta and it was a quick and easy meal.
BaasJan
[email protected]This recipe was a bit too bland for my taste. I added some extra salt and pepper to the sauce and it was much better.
Dorinda Lowe
[email protected]I made this recipe for a dinner party and it was a huge success. The swordfish was cooked perfectly and the sauce was delicious. Everyone raved about it.
Duchess Meli music
[email protected]This recipe is a keeper! The swordfish was flaky and flavorful, and the sauce was tangy and bright. I served it over rice and it was a delicious and satisfying meal.
Enjoy Friend
[email protected]I've made this recipe several times and it's always a hit. The swordfish is always cooked perfectly and the sauce is delicious. I love serving it with roasted potatoes and vegetables.
Waseem Afzal
[email protected]This was a great recipe for a weeknight meal. It was quick and easy to make, and the swordfish was cooked perfectly. The sauce was also very tasty.
Sk Shaon Zaman
[email protected]This recipe was easy to follow and the results were amazing. The swordfish was cooked to perfection and the sauce was flavorful and tangy. I will definitely be making this again.
STK_Predator05
[email protected]I followed the recipe exactly and the dish turned out great. The swordfish was cooked perfectly and the sauce was delicious. I highly recommend this recipe.
Sachin Limbu
[email protected]Great recipe! The swordfish was moist and flavorful, and the sauce was tangy and bright. I served it with roasted vegetables and it was a perfect summer meal.
Terence Anderson
[email protected]This swordfish recipe was a hit! The fish was cooked perfectly and the tomato-fennel sauce was delicious. I served it over rice and it was a complete meal. I will definitely be making this again.