SWORDFISH PUTTANESCA
This rich and comforting one-skillet dish is packed with savory flavors. Though perfectly elegant for company, it's quick enough for weeknight family dinners, too. Serve with your favorite green vegetable.
Time 25m
Yield Serves 4
Number Of Ingredients 10
Steps:
- Preheat the oven to 200F.
- Heat oil in a large heavy skillet over high heat.
- Sprinkle swordfish with salt and cook, turning once, until browned and almost cooked through, about 3 minutes per side.
- Transfer to a small baking sheet and place in the oven to keep warm.
- Lower heat under the skillet to medium and add garlic.
- Cook, stirring frequently, 1 minute.
- Stir in anchovies and pepper flakes.
- Stir in tomatoes, olives and capers.
- Simmer, stirring frequently, until thickened, about 3 minutes.
- Spoon over swordfish steaks and sprinkle with parsley.
Nutrition Facts : Calories 320 calories, Fat 17 grams, SaturatedFat 3.5 grams, Cholesterol 115 milligrams, Sodium 740 milligrams, Carbohydrate 5 grams, Protein 35 grams
GRILLED SWORDFISH PUTTANESCA
Good with a side of pasta, and other types of fish (tuna, halibut, bluefish) can be used. From "Diabetes Cooking for Everyone", by Carol Gelles. Exchanges: 3 1/4 very lean meat, 3/4 vegetable, 1 fat.
Provided by zeldaz51
Categories Very Low Carbs
Time 35m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat grill or broiler.
- In a medium nonstick skillet,heat the oil over medium-high heat. Add onion and garlic and cook, stirring, 2 minutes until onion is slightly softened. Stir in the tomatoes with puree, breaking the fruit up with the side of a spoon. Add the sugar and the pepper flakes. Bring to a boil, then reduce heat and simmer, covered, 10 minutes. Stir in the remaining ingredients (except fish) and simmer, uncovered, 5 minutes.
- While the sauce is simmering, grill or broil the fish 2 to 3 minutes on each side. Serve with sauce on the side.
Nutrition Facts : Calories 293.9, Fat 14.5, SaturatedFat 3.2, Cholesterol 114.1, Sodium 361.1, Carbohydrate 4.6, Fiber 1, Sugar 2, Protein 34.7
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.
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