This dish is truly clever weeknight cooking — sophisticated, fast, unfussy and wholly delicious. Swordfish is cut into chunks, which cook faster than steaks, and then is sautéed in olive oil, butter or, for the best results, a combination of the two. The fat protects the fish from the heat of the pan, preventing the fish from drying out. It also provides lots of flavor, as do fennel seeds, garlic, lemon zest and red pepper flakes, which are added to the pan after the fish has cooked for a few minutes. Fennel fronds are a nice garnish, offering their light anise flavor and feathery texture, though you could use chopped fresh basil, parsley or cilantro instead. Cumin or coriander seeds can stand for the fennel seeds, or you can leave them out altogether and double the chile. Featured in: Fennel And Lemon Turn Swordfish Into A More Complex Meal.
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Serving Size: 1 recipe (844g) | ||
Recipe Makes: 1 | ||
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Calories: 1242 | ||
Calories from Fat: 469 (38%) | ||
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Amt Per Serving | % DV | |
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Total Fat 52.1g | 69 % | |
Saturated Fat 17.6g | 88 % | |
Monounsaturated Fat 20.3g | ||
Polyunsanturated Fat 9.2g | ||
Cholesterol 370.7mg | 114 % | |
Sodium 3195.2mg | 110 % | |
Potassium 2748.9mg | 72 % | |
Total Carbohydrate 16.3g | 5 % | |
Dietary Fiber 5.8g | 23 % | |
Sugars, other 10.5g | ||
Protein 174.8g | 250 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 1242
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