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Swordfish Provencale

 

17

Yield

2

- 4 Servings

Prep

40

min

Cook

40

min

Ready

1

hrs

Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

1 each swordfish steaks
(2 - 2 1/2 pounds)
*
¼ cup olive oil
1 x salt
to taste
*
1 x black pepper
to taste
*
1 each onions
medium
½ each green bell peppers
4 each tomatoes
peeled, chopped
6 each mushrooms
sliced
1 each garlic cloves
1 each bouquet garni
*
½ cup white wine
or 1/4 cup lemon juice
*
1 x fish stock
to cover fish
*
1 tablespoon all-purpose flour
2 tablespoons butter

Directions

For Bouquet garni wrap 3 sprigs parsley, 1 bayleaf, 1 celery stalk sliced, and pinch of tyme in cheese-cloth. Tie shut.

In an ovenproof casserole brown the swordfish in the olive oil.

Season with salt and pepper then add the onion, green pepper, tomatoes, mushrooms, and garlic. Sauté for 10 minutes.

Add the fish stock (or water) to cover the fish then add the wine or lemon juice, and the bouquet garni.

Cover and bake for 35 to 40 minutes at 350℉ (180℃). Can also be simmered on the top of the stove 35 to 40 minutes.

When fish flakes easily, remove from casserole and keep warm.

Remove bouquet garni then boil liquid to reduce by one half. Blend the flour and butter and whisk into liquid to thicken. Correct seasoning with salt and pepper.

Pour the sauce over the swordfish to serve and garnish with diced pimentos and capers.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 217g (7.7 oz)
Amount per Serving
Calories 22180% of calories from fat
 % Daily Value *
Total Fat 20g 30%
Saturated Fat 6g 28%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 50mg 2%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 10%
Sugars g
Protein 6g
Vitamin A 25% Vitamin C 51%
Calcium 3% Iron 4%
* based on a 2,000 calorie diet How is this calculated?

 

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