Swordfish Provencale
A flavorful Mediterranean-inspired swordfish dish topped with a rich, savory tomato and herb sauce, perfect for seafood lovers seeking a hearty yet elegant meal.
Ingredients
Instructions
- Cook peeled, seeded, and chopped tomatoes slowly in margarine and 1 tablespoon oil until they begin to get pasty.
- Add chopped parsley, sweet basil, and white wine; continue cooking slowly for 5 minutes.
- Reduce heat to low and let the mixture simmer, stirring occasionally.
- Coat swordfish steaks with flour.
- Spray a large heavy skillet with nonstick spray and add 1 tablespoon canola or olive oil; heat slightly.
- Add the floured steaks and finely chopped garlic to the skillet.
- Cook and brown the steaks on each side until done, approximately 10 minutes per inch of steak thickness.
- Remove the steaks from the skillet and serve topped with the tomato mixture.
Nutrition & Diet Analysis (per serving)
673
kcal
34% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).