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Pan-Roasted Swordfish with Chopped Tomatoes and Lemon Beurre Blanc

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $4.88 One serving costs about $4.88

$4.88 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,primal,pescetarian,gluten free,primal,pescatarian lunch,main course,main dish,dinner
spoonacular Score:58%

Spoonacular Score: 58%

 

Pan-Roasted Swordfish with Chopped Tomatoes and Lemon Beurre Blanc might be a good recipe to expand your main course recipe box. One portion of this dish contains approximately 35g of protein, 49g of fat, and a total of 619 calories. This gluten free, primal, and pescatarian recipe serves 4 and costs $4.88 per serving. It is brought to you by Foodista. Not a lot of people made this recipe, and 1 would say it hit the spot. If you have swordfish fillets, salt and pepper, butter, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about about 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 57%, which is solid. Similar recipes include Pan Roasted Arctic Char with Orange and Rosemary Beurre Blanc, Asparagus Ragout With Cherry Tomatoes And Chervil Beurre Blanc, and Pan Seared Copper River Salmon with Mustard Beurre Blanc.

Swordfish works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Tiamo Pinot Grigio. Reviewers quite like it with a 4.2 out of 5 star rating and a price of about 8 dollars per bottle.

Tiamo Pinot Grigio

Light straw yellow color. Fresh and rich fruity aromas of apple and pear with a hint of citrus fruit that fade into the floral bouquet. Fresh and fruity, very clean and crisp.Tiamo Pinot Grigio pairs well with a wide array of lighter cuisine, especially fish/shellfish, poultry, pastas in cream sauce and softer cheeses. It's also an ideal aperitif.

» Get this wine on Wine.com

Ingredients

Servings:
24.01 oz
24.01 oz swordfish
swordfish
2
2  tomatoes
tomatoes
1
1  watercress
watercress
0 Tbsps
0 Tbsps olive oil
olive oil
1
1  shallots
shallots
0.5 cups
0.5 cups white wine
white wine
2 Tbsps
2 Tbsps lemon juice
lemon juice
0.25
0.25  lemon zest
lemon zest
12 Tbsps
12 Tbsps unsalted butter
unsalted butter
some
some white salt and pepper
white salt and pepper
24.01 oz swordfish
24.01 oz
swordfish
2  tomatoes
2
tomatoes
1  watercress
1
watercress
0 Tbsps olive oil
0 Tbsps
olive oil
1  shallots
1
shallots
0.5 cups white wine
0.5 cups
white wine
2 Tbsps lemon juice
2 Tbsps
lemon juice
0.25  lemon zest
0.25
lemon zest
12 Tbsps unsalted butter
12 Tbsps
unsalted butter
some white salt and pepper
some
white salt and pepper

Equipment

sauce pan
sauce pan
frying pan
frying pan
whisk
whisk
oven
oven
sauce pan
sauce pan
frying pan
frying pan
whisk
whisk
oven
oven


Instructions

Preheat oven to 400 degrees. Heat oil in heavy oven-proof skillet (cast iron is great for this). Cook swordfish 3 minutes until browed on one side, turn over and place in oven for about 10 minutes longer. While fish is in the oven, place watercress on plate. Prepare lemon beurre blanc Lemon Beurre Blanc: Combine the shallots, white wine, and lemon juice in a saucepan over high heat and reduce to 2 tablespoons. Reduce heat to low. Add the butter, one cube at a time, whisking first on the heat and then off the heat. Continue whisking butter into the reduction until the mixture is fully emulsified and has reached a rich sauce consistency. Add lemon zest. Season with salt and white pepper. Place finished swordfish on bed of watercress, top with tomatoes and then drizzle beurre blanc over the dish. Serve with your favorite rice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.93
Ingredient
24 ounces swordfish
2 tomatoes
1 tablespoon olive oil
1 shallots
½ cups white wine
2 tablespoons lemon juice
¼ lemon zest
12 tablespoons unsalted butter
Price
$15.10
$0.92
$0.17
$0.14
$1.63
$0.20
$0.12
$1.44
$19.73

Tips

Health Tips

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • An average lemon yields about one tablespoon of lemon zest. If you're using a bunch of lemons to make lemonade or something, zest them first and freeze the zest for later.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
619 Calories
34g Protein
49g Total Fat
4g Carbs
20% Health Score
Limit These
Calories
619
31%

Fat
49g
75%

  Saturated Fat
24g
155%

Carbohydrates
4g
2%

  Sugar
2g
3%

Cholesterol
202mg
68%

Sodium
196mg
9%

Alcohol
3g
17%

Get Enough Of These
Protein
34g
69%

Vitamin D
24µg
162%

Selenium
98µg
140%

Vitamin B3
13mg
68%

Vitamin B6
1mg
51%

Vitamin B12
2µg
49%

Phosphorus
468mg
47%

Vitamin A
1774IU
36%

Vitamin E
5mg
35%

Potassium
918mg
26%

Magnesium
61mg
15%

Vitamin C
12mg
15%

Vitamin B1
0.16mg
11%

Vitamin K
10µg
10%

Zinc
1mg
9%

Vitamin B5
0.74mg
7%

Manganese
0.15mg
7%

Vitamin B2
0.12mg
7%

Copper
0.12mg
6%

Iron
1mg
6%

Folate
17µg
4%

Fiber
1g
4%

Calcium
31mg
3%

covered percent of daily need

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