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 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 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 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.
GRILLED SWORDFISH SALAD WITH FENNEL
Steps:
- In the bottom of a mixing bowl combine the onion, pinch of allspice, cayenne pepper, orange rind and raisins in orange juice. Season to taste with salt and set aside. Brush the olive oil on both sides of the swordfish and grill for about 5 minutes a side or until just cooked through.
- Meanwhile dress the fennel with the vinaigrette. Make a wreath of lettuce leaves around the outside edge of a large plate. Make an inside circle of fennel on the inside wreath of lettuce leaves. Center the grilled swordfish in the middle of the plate; spoon the onion and raisin mixture over the swordfish and garnish with pine nuts.
SAUTEED SWORDFISH WITH NIçOISE VINAIGRETTE
Categories Fish Olive Sauté Quick & Easy Low/No Sugar Bell Pepper Healthy Gourmet
Yield Serves 2
Number Of Ingredients 11
Steps:
- In a skillet, preferably non-stick, heat 1 1/2 tablespoons of the oil over moderately high heat until it is hot but not smoking and in it sauté the swordfish steaks, patted dry, for 4 to 5 minutes on each side, or until they are just cooked through. While the fish is cooking, in a small bowl stir together the olives, the roasted red pepper, the parsley, the capers, the anchovy, the garlic paste, the scallion, the vinegar, the remaining 3 1/2 tablespoons oil, and salt and pepper to taste. Transfer the swordfish to plates, spoon the sauce over it, and serve it with lemon wedges.
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.
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SEARED SWORDFISH WITH FENNEL AND ENDIVE RECIPE - BON APPéTIT
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- Preheat oven to 425°. Season fish with salt and pepper. Heat 1 Tbsp. oil in a large ovenproof skillet over medium-high heat. Add fennel and cook until golden brown and crisp-tender, about 4 minute per side. Add endive quarters and let brown on both cut sides, about 2 minutes per side. Transfer vegetables to a plate and wipe out skillet.
- Heat remaining 1 Tbsp. oil in skillet. Add fish and cook until browned on both sides, about 3 minutes per side. Turn off heat; add chicken stock, fennel, and endive wedges. Transfer skillet to oven and cook until fish is just cooked through, about 5 minutes. Reserve 1 portion of fish for tomorrow’s lunch.
- Remove vegetables and remaining fish from skillet and whisk wine into liquid. If juices are runny, cook over medium-high heat until sauce is thick and slightly reduced, about 3 minutes.
GRILLED SWORDFISH WITH TANGY ONIONS & FENNEL RECIPE | …
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- In a small bowl, soak the currants in warm water until plumped, about 15 minutes, then drain them. In a small skillet, toast the pine nuts over moderate heat until lightly golden, about 4 minutes.
- In a large, deep skillet, heat the 1/4 cup of olive oil until shimmering. Add the onions and a generous pinch each of salt and pepper and cook over moderate heat, stirring occasionally, until the onions are softened and light golden, about 15 minutes. Add the wine, vinegar, sugar and bay leaf and simmer for 10 minutes, stirring occasionally. Discard the bay leaf and keep the onions warm.
- Meanwhile, light a grill or preheat a grill pan. Brush the fennel wedges with olive oil and season with salt and pepper. Grill the fennel over moderate heat, turning occasionally, until crisp-tender and lightly charred, about 10 minutes. Transfer to a plate.
- Brush the swordfish steaks with olive oil and season with salt and pepper. Grill the fish over moderately high heat until nicely browned outside and just white throughout, about 3 minutes per side. Spoon the onions onto plates and arrange the swordfish steaks on top. Scatter the currants and pine nuts over the fish and serve with the grilled fennel.
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- In a large resealable plastic bag, combine all of the ingredients except the fish and mix well. Add the swordfish and turn to evenly coat. Seal and refrigerate for 1 hour.
- In a small saucepan, simmer the rosé over moderate heat until reduced to 2 tablespoons, about 10 minutes. Transfer to a medium bowl and let cool to room temperature. Whisk in the shallot, vinegar, lemon zest, lemon juice, garlic and mayonnaise until smooth.
- In a medium bowl, combine all of the ingredients except the fennel fronds and season with salt and pepper. Add 1/3 cup of the rosé mayonnaise and toss to evenly coat the vegetables.
SWORDFISH WITH TOMATOES AND FENNEL RECIPE - LOS ANGELES TIMES
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Servings 4-6Estimated Reading Time 8 minsCategory MAINS, HEALTHY, FAST, EASY, FISH & SHELLFISHTotal Time 40 mins
- 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.
- Heat the olive oil, garlic and fennel seeds in a skillet over medium heat until the garlic softens and becomes fragrant, about 3 minutes.
- 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.
- 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.
BAKED SWORDFISH WITH FENNEL, LEMONS ... - GOURMET TRAVELLER
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Cuisine ItalianCategory MainServings 6Estimated Reading Time 40 secs
- Heat ¼ cup olive oil in a large frying pan, add fennel and stir over medium heat for 5 minutes or until soft.
- Place swordfish, fennel, lemons and garlic in a large roasting pan, scatter with herbs and capers, then drizzle with remaining oil and season to taste with sea salt and freshly ground black pepper.
- Bake swordfish at 190C for 10-12 minutes, then add wine and cook for another 5 minutes or until fish is just cooked through.
- Place fennel, swordfish and lemon slices on a platter, then spoon over pan juices and serve immediately.
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- In a small bowl, combine your thyme, fennel seeds, dijon mustard, garlic, 1 teaspoon of lemon juice, Olive Oil and some salt and pepper. Mix together thoroughly then rub all over your swordfish fillets.
- Heat up a large skillet with enough Olive Oil to lightly coat the bottom of the pan. Once hot - add in your swordfish and cook about 5 minutes, flip the fish over and cook another 2 minutes. At this point, add in your wine, butter, and 2 sprigs of thyme. Cook about 3 minutes - basting the fish with a spoon.
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- In a small pot, bring your beef stock to a boil. Add in your lentils and turn the heat down to medium. Cook the lentils for about 15-20 minutes. Once done, drain the lentils and reserve.
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