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Categories: Fish and shellfish, Healthy eating, Main courses, Quick and easy

Swordfish with tomatoes and fennel

Swordfish with tomatoes and fennel
Ricardo DeAratanha / Los Angeles Times

Summer always comes late to Southern California, but that seemed to be particularly true this year, as the cloudy gray days of June gloom stretched well into August for many areas. There was a good side, to be sure, but ... Read more

Total time: 40 minutes | Serves 4 to 6
  • 2 (3/4 - to 1-pound) swordfish steaks
  • Salt
  • Freshly ground black pepper
  • 3 tablespoons olive oil
  • 1 clove garlic, thinly sliced
  • 1 1/2 teaspoons fennel seeds
  • 1/2 cup white wine
  • 1/2 pound whole cherry tomatoes
  • 2 tablespoons slivered basil leaves

Step 1Pat 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.

Step 2Heat the olive oil, garlic and fennel seeds in a skillet over medium heat until the garlic softens and becomes fragrant, about 3 minutes.

Step 3Lay 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.

Step 4Add 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.

Step 5Remove 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.

Step 6Pour 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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