Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe

Swordfish with Vegetable Couscous and Tomato Vinaigrette Recipe

How To Make Swordfish with Vegetable Couscous and Tomato Vinaigrette

A filling and flavorful dinner, this pan seared swordfish is topped with vegetable couscous that’s cooked in flavorful broth. Finished with a drizzle of tangy vinaigrette.

Preparation: 5 minutes
Cooking: 17 minutes
Total: 22 minutes

Serves:

Ingredients

  • ½lbplum tomatoes,(about 4)
  • tspWine vinegar
  • 3tbspolive oil
  • ½tspdried oregano
  • fresh-ground black pepper
  • tspsalt
  • 2scallions,including green tops
  • 1fennel bulb
  • 1summer squash
  • cupscanned low-sodium chicken broth,or homemade stock
  • 1cupcouscous
  • 2lbsswordfish steaks

Instructions

  1. In a blender, combine the tomatoes with the vinegar, 1 tablespoon of the oil, ¼ teaspoon of the oregano, ¼ teaspoon pepper, and ½ teaspoon of salt.

  2. Pulse to combine, leaving small chunks of chopped tomato. Don’t puree or the vinaigrette will be too frothy.

  3. In a large saucepan, heat 1 tablespoon of the oil over moderate heat. Add the scallions and fennel and cook, stirring, for 2 minutes

  4. Stir in the squash, the remaining teaspoon oregano, and ¼ teaspoon pepper. Cover and cook for 4 minutes. Add the broth and bring to a simmer

  5. Stir in 1 teaspoon of the salt and the couscous. Cover.

  6. Remove the pot from the heat and let the couscous stand for 5 minutes. Fluff with a fork.

  7. Meanwhile, in a large nonstick frying pan, heat the remaining 1 tablespoon oil over moderately high heat.

  8. Sprinkle the swordfish with the remaining ¼ teaspoon salt and ⅛ teaspoon of pepper

  9. Add the fish to the pan and cook for 3 minutes. Turn and cook for 2 to 3 minutes longer for ¾-inch-thick steaks until golden brown and just done.

  10. Serve the swordfish on the couscous and top each steak with tomato vinaigrette.

Nutrition

  • Calories: 646.55kcal
  • Fat: 26.78g
  • Saturated Fat: 5.47g
  • Trans Fat: 0.11g
  • Monounsaturated Fat: 14.66g
  • Polyunsaturated Fat: 4.18g
  • Carbohydrates: 45.21g
  • Fiber: 5.90g
  • Sugar: 5.25g
  • Protein: 55.26g
  • Cholesterol: 149.69mg
  • Sodium: 1286.61mg
  • Calcium: 85.71mg
  • Potassium: 1701.25mg
  • Iron: 2.80mg
  • Vitamin A: 142.79µg
  • Vitamin C: 24.54mg
Chat Bubble Icon Share your own special recipe
Submit Your Own Recipe

Have your own special recipe to share? Submit Your Recipe Today!

Comments

    Leave a comment

    Replying to