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Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe

Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe

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Swordfish with Vegetable Couscous and Tomato Vinaigrette

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Ingredients

Count

Nutrition

564

Calories

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Ingredients:

Serving

1/2 lb plum tomatoes (about 4)
1 1/2 tsp wine vinegar
3 tbsp olive oil
1/2 tsp dried oregano
fresh-ground black pepper
1 3/4 tsp salt
2 scallions including green tops, chopped
1 fennel bulb, cut into 1/4-inch dice
1 summer squash, cut into 1/4-inch dice
2 1/2 cups canned low-sodium chicken broth or homemade stock
1 1/3 cups couscous
4 swordfish steaks (about 2 lb in all )

Directions:

In a blender, combine the tomatoes with the vinegar, 1 tablespoon of the oil, 1/4 teaspoon of the oregano, 1/4 teaspoon pepper, and 1/2 teaspoon salt. Pulse to combine, leaving small chunks of chopped tomato. Don't puree or the vinaigrette will be too frothy.
In a large saucepan, heat 1 tablespoon of the oil over moderate heat. Add the scallions and fennel and cook, stirring, for 2 minutes. Stir in the squash, the remaining 1/4 teaspoon oregano, and 1/4 teaspoon pepper. Cover and cook for 4 minutes. Add the broth and bring to a simmer. Stir in 1 teaspoon of the salt and the couscous. Cover. Remove the pot from the heat and let the couscous stand for 5 minutes. Fluff with a fork.
Meanwhile, in a large nonstick frying pan, heat the remaining 1 tablespoon oil over moderately high heat. Sprinkle the swordfish with the remaining 1/4 teaspoon salt and 1/8 teaspoon of pepper. Add the fish to the pan and cook for 3 minutes. Turn and cook until golden brown and just done, 2 to 3 minutes longer for 3/4-inch-thick steaks. Serve the swordfish on the couscous and top each steak with tomato vinaigrette.
Wine Recommendation: Red wine with fish? When it's a fatty fish such as swordfish and the wine is pinot noir, the combination can't be beat. To see just how well it works, try an Oregon pinot noir, brimming with fresh red berries and subtle earth tones.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	564.07 Kcal (2362 kJ)
Calories from fat	194.85 Kcal
		% Daily Value*
Total Fat	21.65g	33%
Cholesterol	58.96mg	20%
Sodium	1236.57mg	52%
Potassium	1064.14mg	23%
Total Carbs	52.77g	18%
Sugars	1.86g	7%
Dietary Fiber	5.48g	22%
Protein	41.27g	83%
Vitamin C	16.4mg	27%
Iron	107.9mg	599%
Calcium	62.3mg	6%

Amount Per 100 g
Calories	98.6 Kcal (413 kJ)
Calories from fat	34.06 Kcal
		% Daily Value*
Total Fat	3.78g	33%
Cholesterol	10.31mg	20%
Sodium	216.15mg	52%
Potassium	186.01mg	23%
Total Carbs	9.22g	18%
Sugars	0.32g	7%
Dietary Fiber	0.96g	22%
Protein	7.21g	83%
Vitamin C	2.9mg	27%
Iron	18.9mg	599%
Calcium	10.9mg	6%

* 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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