Seared Swordfish with Tomatoes and Pine Nuts
Recipe: #6621
September 28, 2012
Categories: Sauce, Lemon, Tomato, Mediterranean, 5-Minute Prep, Sunday Dinner, Heart Healthy, Low Calorie, Low Carbohydrate, Low Cholesterol, Low Fat, Low Sodium, No Eggs, 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; I don't buy it often either unless it is on sale. Also, I prefer fresh, but frozen will work with this dish if that is all that is a available. Serve with sauteed spinach and some rice or couscous to soak up all that good sauce for a quick dinner."
Original is 4 servings
Ingredients
Nutritional
- Serving Size: 1 (38.9 g)
- Calories 150.7
- Total Fat - 12.6 g
- Saturated Fat - 1.4 g
- Cholesterol - 0 mg
- Sodium - 142.2 mg
- Total Carbohydrate - 9.3 g
- Dietary Fiber - 2.4 g
- Sugars - 5.5 g
- Protein - 3.3 g
- Calcium - 22.2 mg
- Iron - 1.9 mg
- Vitamin C - 11.1 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 on both sides. 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 doesn't take long. This is based on a 1-1 1/4" thick fillet.
Step 2
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 and pan sear until they begin to pop, stirring occasionally, about 4-5 minutes. Then, add in the capers, pine nuts, lemon juice (start with 1 teaspoon; you an always add more), and basil. Season with black pepper and a pinch of salt. Remove from the heat.
Step 3
Serve ... Plate the fish over the rice or couscous, and top with the tomato and pine nut topping. ENJOY!
Tips
No special items needed.
0 Reviews
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