Pan Steamed Swordfish with Capers Olives and Toasted Pine Nuts
|Pine nuts||1⁄4 Cup (4 tbs)|
|Swordfish steaks||2 Pound (4 Steaks, 1/2 Pound Each)|
|Freshly ground black pepper||To Taste|
|Extra virgin olive oil||4 Tablespoon|
|Onion/1 small onion||1⁄2 Large, thinly sliced|
|Chopped olives||1 Cup (16 tbs), chopped coarsely (Black And Green)|
|Salted capers||1 Tablespoon, rinsed|
|White wine||1⁄2 Cup (8 tbs) (Vermentino)|
|Fish broth/Water||1⁄4 Cup (4 tbs) (Homemade)|
Toast the pine nuts in an 8-inch skillet over medium-high heat until they turn slightly tan, about 4 to 5 minutes.
Remove them from the heat and transfer them to a cold plate.
This will stop the cooking.
Season the swordfish generously with salt and pepper.
Heat 3 tablespoons of the olive oil in a 12- to 14-inch nonstick skillet (or two 10-inch skillets) over medium-high heat.
When the oil is hot, add the fish and sear it over medium-high heat for 3 to 5 minutes on each side.
Transfer to a plate near the stove.
Add the remaining oil and the onions to the pan and cook over medium-high heat, stirring frequently, for about 7 to 8 minutes, until the onions are soft and start turning brown on the edges.
Add the olives and capers, and cook for another 2 to 3 minutes.
Add half of the wine and scrape the bottom of the pan with a wooden spoon.
Let the wine completely evaporate.
Add the fish back to the pan and pour in the rest of the wine and the broth (or water).
Turn down the heat to medium and cook, partially covered, for 5 to 8 minutes, or until the fish is cooked through but not overdone.
Remove from the heat, adjust seasoning with salt and pepper, and sprinkle the pine nuts over the fish.
Serve immediately, making sure to spoon some onions, olives, and capers with each serving.
Serving size: Complete recipe
Calories 2377 Calories from Fat 1371
% Daily Value*
Total Fat 151 g232.6%
Saturated Fat 14.3 g71.4%
Trans Fat 0 g
Cholesterol 360.6 mg120.2%
Sodium 1840.8 mg76.7%
Total Carbohydrates 29 g9.6%
Dietary Fiber 8.2 g33%
Sugars 9 g
Protein 186 g372.6%
Vitamin A 24% Vitamin C 37.2%
Calcium 6.4% Iron 47.3%
*Based on a 2000 Calorie diet