Seared Swordfish with a Tomato and Pine Nut Sauce
Recipe: #6829
October 22, 2012
Categories: Sauce, Lemon, Tomato, Mediterranean, 5-Minute Prep, Sunday Dinner, Heart Healthy, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, Low Sodium, Fresh Tomatoes, more
"A quick and easy weeknight dinner. But also, elegant enough to entertain with. I understand that not everyone can get swordfish at an affordable price, so you could substitute any white fish; however, swordfish, being a thick dense fish really holds up to this sauce. Cod or Halibut would probably be my next choice; but, just keep an eye out for sales. Also, I prefer fresh, but frozen will work with this dish, if that is all that is a available. Serve with sauteed spinach, rice, or potatoes to soak up all that juice for a quick dinner."
Original is 4 servings
Ingredients
Nutritional
- Serving Size: 1 (141.7 g)
- Calories 186.4
- Total Fat - 13.8 g
- Saturated Fat - 2.4 g
- Cholesterol - 6.1 mg
- Sodium - 169.8 mg
- Total Carbohydrate - 12.5 g
- Dietary Fiber - 0.5 g
- Sugars - 6.5 g
- Protein - 4.4 g
- Calcium - 123.3 mg
- Iron - 0.6 mg
- Vitamin C - 3 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Fish ... Remove the fish from the refrigerator to take the chill off; then, season generously with salt and pepper.
Step 2
Saute ... Bring a heavy pan (cast iron works great) but, any heavy pan will work, to medium high to high heat and add the olive oil. Sear the swordfish on the first side, about 4 minutes, flip and cook another 3-4 minutes. You want the swordfish opaque, but NOT over cooked. It should be firm to the touch. It doesn't take long, so keep an eye on them. Remove from the heat and transfer to a serving platter and cover with foil to keep warm.
Step 3
Tomato and Pine Nut Topping ... As the fish cooks, make the topping. Add the olive oil to a non-stick pan and bring to medium high heat. Add the tomatoes, salt, and pepper, and saute until the tomatoes begin to soften and break down (3-5 minutes). Then, add the capers, pine nuts, lemon juice (start with 1 teaspoon; you an always add more), season again with salt and pepper if necessary. Remove from the heat and stir in the fresh basil.
Step 4
Serve ... Top your platter of fish with the sauce; and, garnish with a few crumbles of Feta cheese if you want. ENJOY! Add lemon wedges to the platter so each person can squeeze a little extra lemon on their fish.
Tips
No special items needed.
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