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
PAN ROASTED SWORDFISH WITH CHERRY TOMATOES AND CAPERS
This flavorful fish dinner is cooked in under 30 minutes!
Provided by Lisa Grant
Categories Dinner Entree entree
Time 30m
Number Of Ingredients 12
Steps:
- Mix together the dressing and lemon juice. Season the swordfish on both sides with salt, pepper and Italian seasoning. Pour over the dressing and allow to marinate in the refrigerator for 1 to 6 hours.
- Preheat oven to 400 degrees.
- Heat oil in a heavy duty oven- proof skillet on medium high heat. Sear fish for about 2 to 3 minutes on each side or until there are nice grill marks on fish. Remove fish from pan.
- Add cherry tomatoes, capers, garlic, parsley, and broth. Cook for a few minutes or until tomatoes are wilted.
- Add swordfish to pan and top with some of the tomatoes and sauce. Place in oven and cook for about 7 minutes or until fish is cooked through.
- Remove from heat and serve fish with sauce spooned over it. Garnish with extra parsley.
Nutrition Facts : Calories 246 kcal, Carbohydrate 7 g, Protein 18 g, Fat 16 g, SaturatedFat 3 g, Cholesterol 57 mg, Sodium 1036 mg, Fiber 2 g, Sugar 4 g, TransFat 1 g, UnsaturatedFat 12 g, ServingSize 1 serving
GRILLED SWORDFISH WITH LEMON, MINT AND BASIL
Provided by Giada De Laurentiis
Categories main-dish
Time 25m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Prepare the grill (medium-high heat). Whisk the oil, mint, lemon juice, basil, and garlic in a medium bowl to blend. Season the lemon and olive oil mixture with salt and pepper, to taste.
- Brush the swordfish steaks with 2 tablespoons of the lemon and olive oil mixture. Grill the steaks until just cooked through, about 3 minutes per side (depending on thickness of steaks). Transfer the steaks to plates. Spoon the remaining sauce over and serve.
SWORDFISH, CHERRY TOMATOES & CAPERS
Knock together this super-tasty swordfish steak recipe, bursting with summery flavours. What a treat!
Provided by Andy Harris
Categories Mains Jamie Magazine Alfresco Quick fixes Tomato Quick & easy recipes
Time 15m
Yield 2
Number Of Ingredients 7
Steps:
- Season the swordfish and drizzle with oil, then pan-fry or grill for 5 minutes over a high heat on each side, or until cooked. Transfer to plates.
- Peel and finely slice the garlic, then segment the lemon.
- Heat 1 tablespoon of oil in a frying pan over a high heat, add the garlic and tomatoes and sauté for 5 minutes, or until lightly golden.
- Add the lemon and capers and cook for 2 minutes.
- Finely chop and add the parsley leaves, season with black pepper, stir, then pour over the fish and serve.
Nutrition Facts : Calories 199 calories, Fat 9.2 g fat, SaturatedFat 1.8 g saturated fat, Protein 23.6 g protein, Carbohydrate 5.9 g carbohydrate, Sugar 5.1 g sugar, Sodium 1.4 g salt, Fiber 1.8 g fibre
SWORDFISH A LA SICILIANA
Sweet raisins, sour olives and piquant capers conspire to make this a memorable main dish.
Provided by Dan
Categories World Cuisine Recipes European Italian
Time 55m
Yield 6
Number Of Ingredients 10
Steps:
- Soak raisins in lukewarm water for 30 minutes. Drain and set aside. Preheat oven to 400 degrees F (200 degrees C).
- Heat olive oil in a large saucepan or skillet over high heat. Saute onion and garlic until soft. Stir in raisins, tomatoes, olives, pine nuts and capers. Cover pan, reduce heat to medium and cook for 15 minutes.
- Season the steaks with salt and pepper. Place in a lightly oiled baking dish and cover with the cooked sauce. Bake in preheated oven for 15 to 20 minutes, until steaks are firm.
Nutrition Facts : Calories 389.3 calories, Carbohydrate 13.3 g, Cholesterol 58.3 mg, Fat 23.1 g, Fiber 1.6 g, Protein 32.9 g, SaturatedFat 4.1 g, Sodium 453.5 mg, Sugar 2.3 g
SWORDFISH WITH TOMATOES, CAPERS AND MINT
Quick and easy recipe for pan cooked fish, Mediterranean style, in under 30 minutes.
Provided by Sue L
Categories Seafood
Time 25m
Number Of Ingredients 8
Steps:
- 1. Season swordfish with salt and pepper.
- 2. Heat olive oil in a nonstick skillet, add garlic and cook until aromatic, then remove the garlic from the pan.
- 3. Add the fish to the pan and cook for about 5 minutes on each side, until cooked through. Set fish aside and keep warm.
- 4. Add the cherry tomatoes, lemon juice, capers and mint to the pan and cook until the tomatoes start to soften.
- 5. Serve sauce over fish.
GRILLED SWORDFISH WITH TOMATOES AND OREGANO
We're flipping the script and marinating after grilling. In this case, it's swordfish steaks in a punchy red wine vinegar dressing with capers and oregano.
Provided by Claire Saffitz
Categories Bon Appétit Dinner Seafood Fish Swordfish Pine Nut Capers Oregano Tomato Honey Soy Free Peanut Free Wheat/Gluten-Free Dairy Free
Yield 4 servings
Number Of Ingredients 9
Steps:
- Prepare a grill for medium-high heat; lightly oil grate. Toast pine nuts in a dry small skillet over medium heat, shaking often, until golden, about 4 minutes. Let cool and set aside for serving.
- Pat swordfish dry and season all over with salt and pepper. Place on a rimmed baking sheet and let sit at room temperature 15 minutes.
- Meanwhile, whisk vinegar, capers, chopped oregano, honey, and 1/2 cup oil in a small bowl to combine; set marinade aside. Arrange tomatoes on a rimmed platter, overlapping slightly; set aside.
- Rub swordfish all over with remaining 2 Tbsp. oil and grill, undisturbed, until grill marks appear, about 4 minutes. Carefully turn over and cook on second side until fish is opaque all the way through, about 4 minutes. Transfer to reserved platter with tomatoes and top with oregano sprigs. Season with more salt and pepper. Pour reserved marinade over and let sit at least 15 minutes and up to 1 hour. To serve, scatter reserved pine nuts over.
MEDITERRANEAN SWORDFISH WITH TOMATOES AND OLIVES
Here is another for Worldwide for ZWT3 but I have made this and it was delish. Easy to make the only thing I left out is the hot red pepper flakes as I can't eat "Hot". I also used both green and black olives. I served with a simple tomato/feta salad and rice pilaf. QUICK, EASY AND DELISH!
Provided by MISSIB
Categories Very Low Carbs
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil in large heavy skillet over high heat.
- Season swordfish generously with salt and pepper.
- Sauté until browned on both sides.
- Transfer fish to a platter.
- Add remaining ingredients to skillet and reduce heat and simmer 5 minutes.
- Transfer fish to the sauce and cook, turning once until the fish is firm to the touch and cooked through, about 5 minutes.
Nutrition Facts : Calories 358.5, Fat 19.3, SaturatedFat 3.6, Cholesterol 66.4, Sodium 504.2, Carbohydrate 10.5, Fiber 3.5, Sugar 5.7, Protein 36.1
PAN SEARED SWORDFISH WITH OLIVES AND CAPERS
A super easy Italian fish recipe! Pan seared swordfish steaks are topped with an amazing 5 minute olive, caper, garlic and plum tomato sauce.
Provided by James
Categories Main Course
Time 17m
Number Of Ingredients 11
Steps:
- Mince the garlic. Rough chop the olives. Chop the parsley.
- Halve the tomatoes and scoop out the seeds. Chop the tomatoes.
- Saute the garlic on medium to medium low heat in 1/4 cup of extra virgin olive oil for 1-2 minutes.
- Add the olives and saute for 1 minute. Add the tomatoes and saute for 1 minute more.
- Turn off the heat and add the parsley, capers, and optional crushed red pepper. Place the olive and caper sauce in a bowl.
- Wipe down the pan and heat the regular olive oil on medium.
- Pat the swordfish steaks dry with a paper towel and season with the salt and pepper.
- Place the steaks in the hot pan and cook for 3 minutes per side.
- Remove the steaks and plate. Spoon the olive and caper sauce all over the swordfish. Serve the remaining sauce on the side for anyone who would like extra. Enjoy!
Nutrition Facts : Calories 460 kcal, Carbohydrate 3 g, Protein 51 g, Fat 26 g, Sodium 574 mg, ServingSize 1 serving
SWORDFISH WITH OLIVES, CAPERS & TOMATOES OVER POLENTA
Dive deliciously into the Mediterranean diet with this healthy fish recipe, which takes its inspiration from southern Italy. In Sicily and Calabria, the ghiotta style of cooking involves simmering fish or meat with celery, olives, capers, basil and tomatoes. Serve the fish and sauce over creamy polenta for an easy dinner recipe that requires just 20 minutes of active prep time.
Provided by Amy Riolo
Categories Italian Diabetic Recipes
Time 45m
Number Of Ingredients 14
Steps:
- Bring 2 cups water to a boil in a medium saucepan over high heat. Add 1/4 tsp. salt. Slowly pour in cornmeal (or polenta) in a gentle stream, stirring rapidly with a whisk or wooden spoon to avoid lumps. Cook, stirring, until the mixture starts to thicken, about 3 minutes.
- Reduce heat to a low simmer. Cook, stirring every 5 minutes, until the polenta easily comes away from the sides of the pan, 20 to 25 minutes. While stirring, crush any lumps against the side of the pan. If the polenta becomes too thick to stir, add 1/2 cup water. The final texture should be similar to a thick porridge. Remove from heat and cover to keep warm.
- Meanwhile, heat oil in a large skillet over medium heat. Add celery; cook, stirring occasionally, until tender, about 5 minutes. Add garlic; cook until aromatic but not browned, 30 seconds. Stir in tomatoes, olives, basil, capers, ground pepper, crushed red pepper, and the remaining 1/4 tsp. salt. Cover, reduce heat to low, and simmer for 5 minutes.
- Place swordfish steaks in the simmering sauce. Cover and cook until the fish is cooked through, 10 to 15 minutes.
- To serve, spoon the polenta onto a large serving platter. Arrange the fish over the polenta, top with the sauce, and garnish with fresh basil, if desired.
Nutrition Facts : Calories 276.4 calories, Carbohydrate 18.9 g, Cholesterol 64.6 mg, Fat 12.1 g, Fiber 3 g, Protein 22.1 g, SaturatedFat 2.3 g, Sodium 536.4 mg, Sugar 4 g
SWORDFISH WITH TOMATOES AND CAPERS
An incredibly fresh, delicous, simple dish from the great and wonderous Ina Garten. Her swordfish recipe combines the yummy flavors of tomatoes and garlic with fennel and capers. Divine!
Provided by hollyfrolly
Categories One Dish Meal
Time 1h
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Sauce:.
- In a large saute pan over medium-low heat, cook onions and fennel in the olive oil for about 10 minutes (until vegetables are soft.).
- Add garlic to vegetables and saute for about 30 seconds.
- Add tomatoes, salt and pepper to the mix and simmer on low for 10 minutes.
- Add chicken stock and wine and simmer for an additional 10 minutes.
- Add basil, butter and capers and saute for one more minute.
- Fish:.
- Brush swordfish with olive oil. Sprinkle with salt and pepper.
- Grill on high heat for five minutes per side.
- Serve fish on top of sauce in a pasta bowl/dish. Garnish with fresh basil.
- Enjoy with a nice glass of white wine!
Nutrition Facts : Calories 352.4, Fat 19.1, SaturatedFat 4.9, Cholesterol 60.9, Sodium 865.7, Carbohydrate 14.9, Fiber 4.1, Sugar 7.2, Protein 29.9
PAN-SEARED SWORDFISH WITH TOMATOES, OLIVES, AND CAPERS
Steps:
- Put the oil in a deep skillet, preferably nonstick, over medium-high heat. When the oil is hot, add the fish and brown it well, rotating and turning it as necessary and sprinkling it with salt and pepper; the process should take less than 10 minutes. Turn off the heat and remove the fish.
- Turn the heat to medium and add the garlic, capers, chiles, and olives. Cook, stirring occasionally, for about a minute; add the tomatoes and bring to a boil. Gently slide the fish into the sauce and cook, turning once, until it is tender, about 5 minutes more. Taste and adjust the seasoning as necessary, then garnish and serve.
SWORDFISH WITH CAPERS, OLIVES AND TOMATOES
Steps:
- Season swordfish fillets with salt and pepper.
- Heat 2 tablespoons (30 ml) of olive oil in a nonstick skillet over medium-high heat. Cook swordfish until browned on both sides (about 3 minutes each). Remove fillets from pan and set aside.
- In the same pan, add the remaining olive oil and heat over medium-high, then add garlic, cherry tomatoes, and crushed red pepper flakes. Cook for 3-4 minutes, until tomatoes are soft and blistered. Reduce heat to low, then add olives, capers, and chicken stock and cook for 8-10 minutes.
- Reduce heat to low and mix in butter. Add swordfish back to pan, cover, and cook for 3-4 minutes.
- Put one fillet on each serving plate, pour a generous amount of sauce over top, and garnish with chopped parsley.
- Buon appetito!
SWORDFISH WITH BLACK OLIVE AND MINT TAPENADE
Make a double batch of this versatile black olive paste and use the extra as a dressing for pasta, sandwiches, or sautés, or as a garnish for grilled or roasted chicken. It's paired with fish here, so anchovies (an ingredient in traditional tapenade) are omitted, but feel free to add them if you like. This recipe is excerpted from Big Buy Cooking.
Provided by Tony Rosenfeld
Categories Main Course
Yield 4
Number Of Ingredients 15
Steps:
- Put the olives, sun-dried tomatoes, and oil in a food processor and pulse until the mixture forms a coarse paste. Pulse in the basil, mint, garlic, and red pepper flakes until combined and transfer to a medium bowl.
- Heat a gas grill to medium high, or prepare a medium-hot charcoal fire. Clean and oil the grates to prevent sticking. Sprinkle the fish with 1 tsp. pepper and 1/2 tsp. salt and drizzle with oil. Grill the fish until it has good grill marks, about 4 minutes. Using both tongs and a spatula, carefully turn the fish. Continue cooking until the other side has good grill marks and the fish is just cooked through, about 8 minutes.
- Toss the tomatoes with the mint, oil, and 1/2 tsp. salt. Transfer the fish to a platter, spread generously with the tapenade, and top with a spoonful of the tomatoes (and their juices). Serve immediately.
Nutrition Facts : ServingSize 4
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