This week enjoy swordfish with tomatoes and capers. This guilt-free choice is high in protein and is a great source for your daily vitamins!
Prep Time: 12 mins Inactive:10 mins Cook: 35 mins Total Time: 57 mins
Servings: 4 Servings
Calories: 596kcal Carbohydrates: 14g Protein: 58g Fat: 32g
Ingredients/ Equipment:
- 1 cup chopped yellow onion (1 onion)
- 1 cup chopped fennel (1 bulb)
- 3 tablespoons good olive oil
- 1 teaspoon minced garlic
- 28 ounces canned plum tomatoes, drained
- 1 teaspoon kosher salt
- 3/4 teaspoon freshly ground black pepper
- 2 tablespoons chicken stock
- 2 tablespoons good dry white wine
- 1/2 cup chopped fresh basil leaves
- 2 tablespoons capers, drained
- 1 tablespoon unsalted butter
- 4 (1-inch-thick) swordfish fillets (about 2 1/2 pounds)
- Fresh basil leaves
Instructions:
- 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.
Original recipe can be found at the foodnetwork here!
