Swordfish provencal recipe
information
Preparation time: 20 minutes, plus marinating,
Cooking time: 45-50 minutes,
Oven temperature: 180°C, 350°F, gas 4,
Calories: 191 per portion
ingredients
2 swordfisb steaks
1 tablespoon sunflower oil
1 onion, sliced
750 g (1 1/2 lb) tomatoes, thickly sliced
250 g (9 oz) green beans, cut in half
100 g (4 oz) green olives, stoned
2 tablespoons capers
2 teaspoons chopped fresh oregano
1 tablespoon sunflower oil
1 onion, sliced
750 g (1 1/2 lb) tomatoes, thickly sliced
250 g (9 oz) green beans, cut in half
100 g (4 oz) green olives, stoned
2 tablespoons capers
2 teaspoons chopped fresh oregano
For the marinade
150 ml (1/4 pint) dry white wine
4 tablespoons lemon juice
1 small onion, sliced
1 bay leaf
2 thyme sprigs 2 parsley sprigs
2 rosemary sprigs
2 garlic cloves, crushed
salt and pepper
4 tablespoons lemon juice
1 small onion, sliced
1 bay leaf
2 thyme sprigs 2 parsley sprigs
2 rosemary sprigs
2 garlic cloves, crushed
salt and pepper
method
1. Cut the swordfish steaks in half, place in a shallow dish and add the marinade ingredients. Chill for 5 hours.
2. Remove the fish with a slotted spoon; reserve the marinade. Heat the oil in a large pan, add the fish and fry for 5 minutes.
3. Transfer to a casserole. Add the onion, tomatoes, beans, olives, capers, oregano and reserved marinade to the pan and cook, stirring for 5 minutes.
4. Transfer to the casserole and season. Cook in the oven for 35-40 minutes. Discard the bay leaf.
So called because of its long sword-like beak, swordfish is delicious but is inclined to be dry, so marinating it before cooking is a good way to use it.
2. Remove the fish with a slotted spoon; reserve the marinade. Heat the oil in a large pan, add the fish and fry for 5 minutes.
3. Transfer to a casserole. Add the onion, tomatoes, beans, olives, capers, oregano and reserved marinade to the pan and cook, stirring for 5 minutes.
4. Transfer to the casserole and season. Cook in the oven for 35-40 minutes. Discard the bay leaf.
So called because of its long sword-like beak, swordfish is delicious but is inclined to be dry, so marinating it before cooking is a good way to use it.
serving amount
serves 4
rate this recipe
|
0 comments |
also in this category
more information
See the food glossary for information on recipe ingredients and food-related terms, and for help on using cooking measurements, see the measurements page.
