Directions:
- In a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Or toast them in a 350° oven for 5 to 10 minutes.
- In a large nonstick frying pan, heat the 1/2 tablespoon oil over moderate heat. Sprinkle the swordfish with 1/4 teaspoon of the salt and the pepper. Add the fish to the pan and cook 4 minutes. Turn and cook until the fish is just done, 2 to 3 minutes longer. Remove. When the fish is cool enough to handle, cut it into 1-inch cubes.
- Wipe out the pan. Add the remaining 1/4 cup oil to the pan and heat over moderately low heat. Add the garlic and cook, stirring, for 1 minute. Stir in 1/4 cup of the mint and remove the pan from the heat.
- In a large pot of boiling, salted water, cook the penne until just done, about 13 minutes. Drain and toss with the swordfish, the garlic-and-mint oil, the pine nuts, the remaining 1/4 cup mint, and 1/2 teaspoon salt.
- Variations: You can use tuna in place of the swordfish. Cook the tuna a few minutes less than the swordfish so that it's still pink inside.
- Wine Recommendation: Although a meaty fish such as swordfish can usually take a red wine, the minty accents here are better accentuated by a crisp white wine such as a pinot grigio from Italy or a sauvignon blanc from Washington State.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 284.87 Kcal (1193 kJ) | ||
| Calories from fat | 139.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.45g | 24% | |
|---|---|---|---|
| Cholesterol | 29.48mg | 10% | |
| Sodium | 512.37mg | 21% | |
| Potassium | 449.92mg | 10% | |
| Total Carbs | 13.39g | 4% | |
| Sugars | 2.06g | 8% | |
| Dietary Fiber | 6.78g | 27% | |
| Protein | 19.47g | 39% | |
| Vitamin C | 9.7mg | 16% | |
| Vitamin A | 1.5mg | 49% | |
| Iron | 231.3mg | 1285% | |
| Calcium | 65.5mg | 7% | |
| Amount Per 100 g | |||
| Calories | 117.87 Kcal (493 kJ) | ||
| Calories from fat | 57.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.39g | 24% | |
|---|---|---|---|
| Cholesterol | 12.2mg | 10% | |
| Sodium | 212mg | 21% | |
| Potassium | 186.16mg | 10% | |
| Total Carbs | 5.54g | 4% | |
| Sugars | 0.85g | 8% | |
| Dietary Fiber | 2.8g | 27% | |
| Protein | 8.06g | 39% | |
| Vitamin C | 4mg | 16% | |
| Vitamin A | 0.6mg | 49% | |
| Iron | 95.7mg | 1285% | |
| Calcium | 27.1mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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