Sauteed Swordfish With Fennel

By Moira Hodgson

Published December 4, 1993

Total Time
30 minutes
Rating
4(63)
Comments
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Featured in: FOOD; Ways to Fix Fennel While It's at Its Best

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Ingredients

Yield:2 servings

  • 1 medium bulb fennel

  • 2 tablespoons olive oil

  • 1 clove garlic, minced

  • 1 teaspoon fresh ginger, minced

  • Coarse salt and freshly ground pepper to taste

  • 1 swordfish steak (about 1 pound)

  • 2 lemon quarters

Ingredient Substitution Guide
Nutritional analysis per serving (2 servings)

18 grams carbs; 150 milligrams cholesterol; 513 calories; 17 grams monosaturated fat; 4 grams polyunsaturated fat; 6 grams saturated fat; 29 grams fat; 6 grams fiber; 1035 milligrams sodium; 47 grams protein; 7 grams sugar

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

  1. Step 1

    Quarter fennel and cut awaytough base. Slice quarters thin.

  2. 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.

  3. 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.

  4. 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.

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Ratings

4 out of 5
63 user ratings
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Comments

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Jayeff

A little more guidance, please. If you haven’t prepared swordfish before, how do you know the desired degree of doneness?

jeanw

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?

mlh

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!

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