Sicilian Swordfish with Sweet-and-Sour Vegetables Recipe

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Sicilian Swordfish with Sweet-and-Sour Vegetables
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Ingredients
16
Count
Nutrition
362
Calories
Total time
70
Minutes
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Ingredients:

Directions:

  1. Prepare the vegetables: Heat the olive oil in a pot over medium heat. Add the onions and cook until golden, 3 to 4 minutes. Add the fennel and cook until slightly soft, 2 to 3 minutes. Stir in the sugar and season with kosher salt and pepper. Add the vinegar, garlic and 1 cup water; bring to a boil, stirring, then reduce the heat to medium low and simmer until the onions are tender, about 25 minutes.
  2. Meanwhile, prepare the fish: Finely chop the pine nuts by hand. Mix the nuts, lemon zest, parsley, and sea salt and pepper to taste on a cutting board. Pat the swordfish dry and brush with olive oil on both sides. Press the fish into the nut mixture, turning to coat.
  3. Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons olive oil and swirl to coat. When the oil shimmers, lay the fish in the pan and cook, undisturbed, until golden on the bottom, 4 to 5 minutes. Flip and cook until just golden on the other side, 3 to 4 more minutes. Using tongs, lay each swordfish steak on its side to sear the edges, 1 to 2 minutes. Reduce the heat to medium low. Turn the fish so the lighter side is down and cook until just firm to the touch, 6 to 8 more minutes. Transfer to a cutting board.
  4. While the fish rests, finish the vegetables: Add the tomatoes, oregano, capers and brine to the onions and cook until the tomatoes soften, 5 to 8 minutes. Season with kosher salt and pepper.
  5. Slice the fish and divide among plates. Spoon the vegetables and juices onto the plates. Drizzle with the lemon juice and olive oil.
  6. Photograph by Con Poulos
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 361.72 Kcal (1514 kJ)
Calories from fat 190.52 Kcal
% Daily Value*
Total Fat 21.17g 33%
Cholesterol 19.65mg 7%
Sodium 518.8mg 22%
Potassium 479.44mg 10%
Total Carbs 15.89g 5%
Sugars 2.86g 11%
Dietary Fiber 6.03g 24%
Protein 28.48g 57%
Vitamin C 32.6mg 54%
Iron 37.7mg 210%
Calcium 82.1mg 8%
Amount Per 100 g
Calories 118.73 Kcal (497 kJ)
Calories from fat 62.53 Kcal
% Daily Value*
Total Fat 6.95g 33%
Cholesterol 6.45mg 7%
Sodium 170.28mg 22%
Potassium 157.36mg 10%
Total Carbs 5.22g 5%
Sugars 0.94g 11%
Dietary Fiber 1.98g 24%
Protein 9.35g 57%
Vitamin C 10.7mg 54%
Iron 12.4mg 210%
Calcium 27mg 8%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.2
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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