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
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 TOMATOES AND CAPERS
Steps:
- For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
- Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.
Nutrition Facts : Calories 596 calorie, Fat 32 grams, SaturatedFat 8 grams, Cholesterol 195 milligrams, Sodium 900 milligrams, Carbohydrate 14 grams, Fiber 4.5 grams, Protein 58 grams, Sugar 4 grams
SWORDFISH WITH FENNEL-SAFFRON COMPOTE
Provided by Food Network Kitchen
Categories main-dish
Time 35m
Yield 4 servings
Number Of Ingredients 19
Steps:
- Prepare an outdoor grill with a high fire.
- For the compote: Toast the pine nuts in the olive oil in a skillet over high heat, swirling the pan, until the nuts are golden, about 3 minutes. Transfer the nuts to a dish with a slotted spoon and set aside, leaving the oil behind in the pan. Add the onion, fennel, garlic, lemon peel, 1 1¿4 teaspoons salt, fennel seeds, saffron, and black pepper to taste and cook until the onion and fennel are slightly wilted, about 2 minutes. Add the raisins and cook, stirring occasionally, until the mixture browns and softens, about 5 minutes. Stir in 1¿4 cup water, pine nuts, and parsley. Cook, stirring occasionally, until liquid reduces and compote thickens, about 1 minute more. Set aside.
- For the fish: Brush fish with oil and sprinkle with the cayenne and salt to taste. Lay the fish on the grill and leave it until you can see distinct grill marks and can lift the fish without its sticking, about 2 minutes. (Test by gently lifting a corner; if it sticks, cook a bit longer.) When it lifts cleanly, rotate about 45 degrees from the original position (don't turn it over). Cook about another 2 minutes, until grill marks appear. Flip the fish and repeat this process for marking the fish on the other side, another 3 to 4 minutes.
- Cut the tomato into thick slices, season with salt and black pepper to taste, and divide among 4 plates. Place the fish on top of the tomato slices, spoon some compote over, and finish with a wedge of lemon.
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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.
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- Heat ¼ cup olive oil in a large frying pan, add fennel and stir over medium heat for 5 minutes or until soft.
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- For slaw: In a large bowl whisk together 3 tablespoons extra virgin olive oil, the lemon juice, capers, Dijon, 1/4 teaspoon kosher salt, and a few grinds of black pepper. Add fennel, reserved fronds, and mint; toss to coat and let marinate at room temperature as you prepare swordfish.
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- Drizzle 1 tablespoon olive oil over swordfish and rub to coat sides. Season all over with salt and pepper. Place swordfish in prepared pan. Broil 5 minutes, flip fish, and continue to broil until fish is opaque and cooked through (140°F), 3 to 5 minutes more. Toss slaw and pile on swordfish. Serves 4.
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