Sauteed Swordfish With Fennel
- Total Time
- 30 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 1medium bulb fennel
- 2tablespoons olive oil
- 1clove garlic, minced
- 1teaspoon fresh ginger, minced
- Coarse salt and freshly ground pepper to taste
- 1swordfish steak (about 1 pound)
- 2lemon quarters
Nutritional analysis per serving (2 servings)
505 calories; 29 grams fat; 6 grams saturated fat; 0 grams trans fat; 17 grams monounsaturated fat; 4 grams polyunsaturated fat; 15 grams carbohydrates; 6 grams dietary fiber; 6 grams sugars; 47 grams protein; 974 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Quarter fennel and cut awaytough base. Slice quarters thin.
- Step 2
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.
- Step 3
Add remaining tablespoon oil. Season swordfish with salt and pepper and cook on both sides until lightly browned and cooked to desired degree.
- Step 4
Cut the steak in half. Place each half on an individual plate with the sauteed fennel on the side. Garnish with lemon and serve.
Private Notes
Comments
A little more guidance, please. If you haven’t prepared swordfish before, how do you know the desired degree of doneness?
This was good. Measurements are correct for our taste. Takes 10 min on medium heat to cook 1" thick swordfish (w/flipping). Still lose a little of the fennel flavor -- maybe East Coast fennel has stronger flavor?
My go-to swordfish recipe. Covering the fennel while it stir fries speeds things along, so it's quick and delicious! Try it...you'll love it!