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Herb-baked Swordfish

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Recipe

Rosemary is not usually used with fish, but it perfectly complements the meaty flavor of swordfish

Yield: Makes 4 servings
Prep time: 20 Mins
Cooking time: 15&Ndash;20 Mins

Ingredients

  • 4 swordfish steaks about 6 oz (175g) each, skin removed
  • Salt and freshly ground black pepper
  • 2 tbsp extra virgin olive oil, plus more for the dish
  • 1 fennel bulb, thinly sliced
  • 4 ripe tomatoes, sliced
  • 1 lemon, sliced
  • 4 tbsp chopped parsley
  • 1 tbsp chopped mint
  • 2 tsp finely chopped rosemary
  • 1 tsp chopped thyme
  • ½ cup dry white wine

Directions

1. Preheat the oven to 350°F (180°C). Season the swordfish with salt and pepper. Lightly oil a large baking dish. Spread the fennel in the dish and season with salt and pepper.

2. Place the swordfish in the dish in a single layer. Top with the tomato and lemon. Mix the parsley, mint, rosemary, and thyme together, and sprinkle over the fish. Pour the wine and the oil over the fish. Cover with aluminum foil.

3. Bake for 15–20 minutes, or until the fish look opaque when flaked with a knife. Serve immediately, with the pan juices.

Variation

Herb-baked Tuna

Replace the swordfish with 4 fresh tuna steaks of the same weight. Throw in a handful of Kalamata olives and complete as above.

Notes

Nutritional Benefits: low fat

Good with steamed new potatoes and green vegetables, such as broccoli or green beans.


© 2008 Dorling Kindersley
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 1/8 teaspoon added salt per serving.

338kcal (17%)
77mg (8%)
51mg (85%)
137mcg RAE (5%)
1115mg
79mg
36g
4g
5g
13g
66mg (22%)
485mg (20%)
3g (14%)
14g (22%)
3mg (16%)
 

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