Swordfish With Tomatoes Fennel Recipes

SWORDFISH, CHERRY TOMATOES & CAPERS

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.

SWORDFISH WITH FENNEL AND TOMATOES

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.

SWORDFISH WITH LEMON AND FENNEL

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.

SAUTEED SWORDFISH WITH FENNEL

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.

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.

SLOW-COOKED SWORDFISH WITH CREAMY FENNEL-TOMATO SAUCE

Steps:

• Mix the tomatoes, fennel, shallot, tomato paste, rosemary, fennel seeds, garlic, 1/2 tsp. salt, and 1/2 tsp. pepper in a 5- to 6-quart slow cooker until the tomato paste dissolves. Cover and cook for 2 hours on high or 4 hours on low. (The sauce can stay on the keep-warm setting for up to 6 hours.)
• Season the fish generously with salt and pepper. Turn the slow cooker to high (if it was on low or keep-warm) and stir in the cream. Nestle the fish steaks in the sauce, cutting them to fit, if necessary. Cover and cook until the fish is cooked through (use a paring knife to cut into the fish to check), about 30 minutes. Use a spatula to divide the fish into four servings, then serve in bowls with the sauce, garnished with fennel fronds.

BAKED SWORDFISH WITH FENNEL, LEMONS AND CAPERS PESCE SPADA AL FORNO

Steps:

• Heat ¼ cup olive oil in a large frying pan, add fennel and stir over medium heat for 5 minutes or until soft.
• Place swordfish, fennel, lemons and garlic in a large roasting pan, scatter with herbs and capers, then drizzle with remaining oil and season to taste with sea salt and freshly ground black pepper.
• Bake swordfish at 190C for 10-12 minutes, then add wine and cook for another 5 minutes or until fish is just cooked through.
• Place fennel, swordfish and lemon slices on a platter, then spoon over pan juices and serve immediately.

SWORDFISH WITH TOMATOES & FENNEL

Steps:

• 1. Pat the swordfish steaks dry with a paper towel on both sides. Season each side with a pinch each of salt and pepper and set aside. 2. Heat the olive oil, garlic and fennel seeds in a skillet over medium heat until the garlic softens and becomes fragrant, about 3 minutes. 3. Lay the swordfish steaks on top of the garlic and fennel seeds and cook until they turn white on the cooked side, 5 minutes. Turn the steaks over, laying them on top of any excess garlic and fennel seeds and cook another 5 minutes. 4. Add the white wine and tomatoes, cover the pan tightly and reduce the heat to a gentle simmer. Cook until the meat is easily penetrated with a skewer or paring knife (the swordfish must be well-done or it will be fibrous). Timing will vary depending on the thickness of the steaks -- thin steaks may take less than 5 minutes while very thick steaks may take as long as 15 minutes. 5. Remove the lid and transfer the swordfish to a heated platter. Increase the heat under the skillet to high and cook until the liquid in the pan reduces to a syrupy sauce, about 5 minutes. Pour any liquid that has collected in the platter into the sauce and stir in the basil. 6. Pour the sauce over the swordfish steaks and serve immediately. Each of 6 servings: 235 calories; 25 grams protein; 2 grams carbohydrates; 1 gram fiber; 12 grams fat; 2 grams saturated fat; 48 mg. cholesterol; 115 mg. sodium.

SWORDFISH WITH TOMATOES AND CAPERS

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!