Swordfish Provencal

swordfish provencal

Swordfish provencal

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Traditional French dish, Swordfish Provencal with vegetables in marinade with dry white wine is absolutely delicious.
Servings: 4
Calories: 301
Prep Time 20 mins
Cook Time 50 mins

Ingredients
 

  • 2 swordfisb steaks
  • 1 tablespoon sunflower oil
  • 1 onion sliced
  • 1 1/2 lb tomatoes thickly sliced
  • 9 oz green beans cut in half
  • 4 oz green olives stoned
  • 2 tablespoons capers
  • 2 teaspoons chopped fresh oregano

for the marinade

  • 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

Instructions

  • Cut the swordfish steaks in half, place in a shallow dish and add the marinade ingredients. Chill for 5 hours.
  • 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.
  • Transfer to a casserole. Add the onion, tomatoes, beans, olives, capers, oregano and reserved marinade to the pan and cook, stirring for 5 minutes.
  • 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.
Calories: 301 kcal
Carbohydrates: 21 g
Protein: 21 g
Fat: 14g
Saturated Fat: 2 g
Trans Fat: 1 g
Cholesterol: 56 mg
Sodium: 638 mg
Potassium: 1045 mg
Fiber: 6 g
Sugar: 10 g
Vitamin A: 2140 IU
Vitamin C: 42 mg
Calcium: 98 mg
Iron: 2 mg
Cuisine French
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