Pasta with Swordfish, Fennel and Tomatoes
|Olive oil||2 Tablespoon|
|Shallots||2 Medium, chopped fine|
|Garlic||2 Clove (10 gm), chopped fine|
|Fennel bulb||6 Ounce, cut into 1/2-inch pieces|
|Canned salt free tomatoes with juice||16 Ounce|
|Salt free fish stock||1⁄2 Cup (8 tbs)|
|Double concentrate tomato paste||1 Tablespoon|
|Chopped fresh italian parsley||1 1⁄2 Tablespoon|
|Dried marjoram||2 Teaspoon|
|Lemon juice||2 Teaspoon|
|Fennel seeds||1 Teaspoon (Whole)|
|Swordfish fillet||1⁄2 Pound, cut into 1/2 inch pieces (Fresh)|
|Pasta||1 Pound, cooked, drained|
In a large saucepan or skillet, heat the olive oil over moderate heat.
Add the shallots, garlic, and fennel and saute about 2 minutes.
Add the tomatoes, crushing them with your hands, and stir in the fish stock, tomato paste, parsley, sugar, marjoram, lemon juice, fennel seeds, and bay leaf.
As soon as the sauce begins to simmer, stir in the chunks of swordfish.
Continue simmering until the sauce is thick but still fairly liquid, 10 to 15 minutes.
Spoon over cooked pasta.
Calories 649 Calories from Fat 120
% Daily Value*
Total Fat 13 g20.4%
Saturated Fat 1.6 g8.1%
Trans Fat 0 g
Cholesterol 22.5 mg7.5%
Sodium 403.5 mg16.8%
Total Carbohydrates 100 g33.2%
Dietary Fiber 8.3 g33.2%
Sugars 11.5 g
Protein 29 g57%
Vitamin A 30.2% Vitamin C 51%
Calcium 13.6% Iron 32.3%
*Based on a 2000 Calorie diet