Swordfish Stir Fry Food

SWORDFISH CALABRIAN-STYLE

Steps:

• Mix together 2 tablespoons of the olive oil, lemon juice, salt, and pepper in a medium bowl. Add the fish and stir enough to get it coated. Let it marinate for about 15 minutes. Remove fish from the marinade and pat dry.
• Heat remaining olive oil in a large skillet over medium-high heat. Fry the onion until golden, about 8 minutes, then add the fish. Brown the chunks of fish, about 1 minute per side; remove from the pan and set aside.
• Stir the flour into the skillet; cook and stir until lightly browned. Gradually stir in the white wine. Return the fish to the pan, and add the fava beans. Sprinkle with fresh parsley, cover, and simmer for 2 to 3 minutes, or until the fish flakes easily with a fork. Serve hot.

SWORDFISH MILANESE

Steps:

• Place the panko in a pie dish. In another pie dish, beat the eggs to blend. Line a large cutting board with plastic wrap. Place 2 swordfish steaks on plastic wrap, about 2 inches apart. Place another sheet of plastic wrap over the steaks. Using the flat side of a meat mallet or a heavy rolling pin, gently flatten the swordfish steaks to 1/4-inch thick. Remove top plastic wrap and sprinkle the swordfish with salt and pepper on both sides. Set aside the swordfish steaks and flatten and season remaining 2 steaks, using the plastic wrap to help again. Dip each steak into the egg, then the panko, coating completely and patting to adhere.
• Working in batches, melt 2 tablespoons of butter with 2 tablespoon of light olive oil in a heavy large frying pan over medium-high heat. Place 2 coated swordfish steaks in pan and cook until brown and crisp and just cooked through in the middle, about 1 1/2 minutes per side. Transfer to a cooling rack set on a baking sheet and lightly tent with foil to keep warm (do not seal with foil or the breading will become soggy). Repeat with the remaining butter, olive oil, and 2 swordfish steaks.
• Whisk the lemon juice and extra-virgin olive oil in a large bowl to blend. Add the arugula and watercress, and toss lightly to coat. Season the salad, to taste, with salt and pepper. Transfer the swordfish steaks to plates. Top with the salad and serve.

HONEY TERIYAKI SWORDFISH STEAKS

Steps:

• In a medium saucepan, heat the oil over medium heat.
• Add onion, garlic and ginger, saute about 3 minutes.
• Add teriyaki sauce and honey; bring to a boil, stirring constantly.
• Simmer about 2 minutes.
• Allow to cool to room temperature.
• In a small dish reserve 1/4 cup sauce for basting, cover and place in fridge.
• Put the fish steaks in a large resealable plastic bag and pour remaining sauce over them.
• Put the fish in fridge and marinate 2 to 3 hours.
• Preheat the grill for 5 minutes.
• Spray both sides of grill with non-stick cooking spray.
• Grill fish steaks for 4 minutes or until almost half done.
• Open grill and remove steaks; wipe grill clean and spray both sides again with non-stick cooking spray.
• Return the steaks to the grill and baste with the reserved 1/4 cup sauce.
• Grill 3 more minutes.

SIMPLY SWORDFISH

Steps:

• Preheat an outdoor grill for high heat, and lightly oil grate.
• Place swordfish steaks in a medium bowl, and brush with lemon juice. Coat each side with lemon pepper and dill.
• Place swordfish on the prepared grill, and cook 6 minutes on each side, or until fish is easily flaked with a fork.

SWORDFISH STIR-FRY

Steps:

• Cut swordfish into 1-inch pieces; place in a shallow dish.
• Combine soy sauce, sherry, garlic, and gingerroot, stirring well; pour over fish.
• Cover and marinate in refrigerator up to 4 hours.
• Combine the chicken broth and the next 5 ingredients; stir to combine; set aside.
• Remove fish from marinade, discarding marinade.
• Coat a wok or large nonstick skillet with cooking spray.
• Add in oil; heat at medium-high until hot.
• Add fish; stir-fry 3 minutes or until tender; remove from wok; set aside and keep warm.
• Coat wok with cooking spray; heat at med-high heat until hot.
• Add in onion; stir-fry 1 minute; add in carrot; stir-fry 1 minute.
• Add in snow peas, mushrooms, and green onions; stir-fry 2 minutes or until crisp tender.
• Add in broccoli; stir-fry 1 minute.
• Return fish to wok; stir in reserved broth mixture.
• Cook, stirring constantly, until mixture is thickened; serve over rice.

CREAMY SWORDFISH ON NOODLES

Steps:

• Cook noodles according to package directions. Meanwhile, sprinkle swordfish with 1/2 teaspoon salt and 1/4 teaspoon pepper. , In a large skillet, saute swordfish in oil for 5-6 minutes or until opaque. Using a slotted spoon, transfer to a bowl; keep warm. , In a small bowl, combine flour and cream until smooth; add to the skillet. Stir in the cheeses. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the fish, vegetables and remaining salt and pepper. Cook for 5 minutes or until heated through. , Drain noodles; top with swordfish mixture.

SEARED SWORDFISH WITH LEMONGRASS, TAMARIND, AND FRIED GARLIC

Steps:

• Put 2 tablespoons of the oil in a large skillet, preferably nonstick, over medium-high heat. A minute later, add the fish (in batches if necessary) and brown quickly on both sides, sprinkling with salt and pepper as it cooks, for a total of about 4 minutes. Turn the heat to low and transfer the fish to a plate.
• Add the lemongrass, minced garlic, ginger, and chile to the skillet and cook, stirring frequently, until the garlic begins to brown, 3 to 5 minutes. Add the tamarind mixture and nam pla and bring to a boil; adjust the heat so the mixture simmers steadily. Return the swordfish to the pan and cover.
• Meanwhile, put the remaining 1/2 cup oil in a small saucepan over medium heat. Add the sliced garlic and cook, stirring once in a while, until it is brown and crisp, about 5 minutes; do not let it burn. Remove with a slotted spoon and drain on a paper towel (you can reuse the oil if you like).
• The fish is done when a thin-bladed knife inserted into its thickest part meets little resistance. Transfer it to a plate. The sauce should be syrupy; if it is not, reduce it over high heat, stirring constantly, for a couple of minutes. (If it is too dry, add a little water and stir to incorporate.) Pour the sauce over the fish and garnish with the fried garlic and the cilantro.

SEAFOOD STIR-FRY

Steps:

• Cook pasta according to package directions. In a small bowl, combine the cornstarch, wine, additional chicken broth, thyme, salt and pepper flakes until smooth; set aside., Meanwhile, in a large nonstick skillet, stir-fry broccoli in hot oil for 4 minutes. Add sweet pepper; stir-fry for 4 minutes. Add garlic; cook 1 minute longer., Stir cornstarch mixture and gradually add to pan along with tuna; stir-fry 3-4 minutes for medium-rare or until slightly pink in the center. Drain pasta; add to stir-fry and toss to coat. Sprinkle with cheese.,