Penne Pasta with Swordfish, Mint, and Pine Nuts is a culinary delight that offers a unique blend of flavors. The swordfish provides a hearty and rich taste, complemented by the freshness of mint and the crunchiness of pine nuts. This dish is a great way to add some variety to your pasta routine, and is guaranteed to impress your guests.
The key ingredient in this recipe is swordfish, a firm-fleshed fish that holds up well to cooking and provides a satisfying meatiness to the dish. Pine nuts, another special ingredient, are small seeds from pine cones and have a buttery flavor and firm texture. They are often sold already toasted, but if you can't find them toasted, you can easily do it yourself in a frying pan or oven. Fresh mint leaves are also required for this recipe, which add a refreshing and aromatic touch.
Ingredients for Penne Pasta with Swordfish, Mint and Pine Nuts
Pine nuts: These are seeds from pine cones, used for their rich and buttery flavor. They also add a lovely crunch to dishes.
Olive oil: Used for cooking and flavoring the dish. It has a distinct, fruity taste that complements the other ingredients well.
Swordfish: A thick, meaty fish that's rich in flavor and holds up well to cooking.
Salt: Enhances the flavors of the other ingredients.
Black pepper: Adds a bit of heat and complexity to the dish.
Garlic: Provides a strong, pungent flavor that's a great base for many dishes.
Mint: Fresh leaves add a refreshing and aromatic touch to the dish.
Penne: A type of pasta that's perfect for soaking up the flavors of the sauce.
One reader, Arden Southard says:
This penne pasta with swordfish, mint, and pine nuts recipe is a game-changer! The combination of flavors is simply divine. The swordfish adds a delightful meatiness, while the mint and pine nuts provide a refreshing and nutty twist. It's a must-try for anyone looking to elevate their pasta game!
Techniques Required for Making This Dish
How to toast pine nuts: In a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Alternatively, you can toast them in a 350°F oven for 5 to 10 minutes.
How to cook swordfish: Sprinkle the swordfish with 1/4 teaspoon of the salt and the pepper. In a large nonstick frying pan, heat the 1/2 tablespoon oil over moderate heat. Add the fish to the pan and cook for 4 minutes. Turn and cook until the fish is just done, about 2 to 3 minutes longer. Remove the fish and, when it's cool enough to handle, cut it into 1-inch cubes.
How to prepare garlic-and-mint oil: Wipe out the pan and add the remaining 1/4 cup oil. Heat over moderately low heat, then add the garlic and cook, stirring, for 1 minute. Stir in 1/4 cup of the mint and remove the pan from the heat.
How to cook penne: In a large pot of boiling, salted water, cook the penne until just done, about 13 minutes. Drain and toss with the swordfish, the garlic-and-mint oil, the pine nuts, the remaining 1/4 cup mint, and 1/2 teaspoon salt.
How To Make Penne Pasta with Swordfish, Mint, and Pine Nuts
Flaky and crusted swordfish, toasted pine nuts, and refreshing mint makes up this delectable and filling penne pasta dish!
Serves:
Ingredients
- ¼cuppine nuts
- ¼cupolive oil,plus ½ tbsp
- 1lbswordfish steak
- ¾tspsalt
- ¼tspfresh ground black pepper
- 3garlic cloves
- ½cupfresh mint,chopped
- ¾lbpenne
Instructions
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In a small frying pan, toast the pine nuts over moderately low heat, stirring frequently, for about 5 minutes, until golden brown. Or toast them in a 350 degrees F oven for 5 to 10 minutes.
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In a large nonstick frying pan, heat the ½ tablespoon of oil over moderate heat. Sprinkle the swordfish with ¼ teaspoon of the salt and the pepper.
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Add the fish to the pan and cook 4 minutes. Turn and cook for 2 to 3 minutes longer, until the fish is just done.
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Remove. When the fish is cool enough to handle, cut it into 1-inch cubes.
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Wipe out the pan. Add the remaining ¼ cup oil to the pan and heat over moderately low heat. Add the garlic and cook, stirring, for 1 minute.
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Stir in ¼ cup of the mint and remove the pan from the heat.
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In a large pot of boiling, salted water, cook the penne for about 13 minutes until just done.
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Drain and toss with the swordfish, the garlic-and-mint oil, the pine nuts, the remaining ¼ cup of mint, and ½ teaspoon of salt.
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Serve warm, and enjoy!
Nutrition
- Calories: 663.77kcal
- Fat: 28.19g
- Saturated Fat: 4.36g
- Trans Fat: 0.05g
- Monounsaturated Fat: 14.95g
- Polyunsaturated Fat: 6.13g
- Carbohydrates: 66.43g
- Fiber: 3.90g
- Sugar: 2.60g
- Protein: 35.08g
- Cholesterol: 74.84mg
- Sodium: 537.26mg
- Calcium: 52.85mg
- Potassium: 777.90mg
- Iron: 3.49mg
- Vitamin A: 64.10µg
- Vitamin C: 2.29mg
Crucial Technique Tip for Perfecting This Pasta Recipe
When toasting pine nuts, it's crucial to keep a close eye on them. Due to their high oil content, they can go from perfectly toasted to burnt in a matter of seconds. Stir them frequently and remove them from the heat as soon as they turn golden brown. This will ensure a rich, nutty flavor that complements the swordfish and mint beautifully in this dish.
Time-Saving Tips for Preparing This Pasta Recipe
Preparation: Prep all your ingredients before you start cooking to streamline the process and avoid last-minute rushes.
Organization: Keep your kitchen organized and clean as you cook to save time and reduce stress.
Multi-tasking: Look for opportunities to multi-task, such as chopping vegetables while waiting for water to boil.
One-pot meals: Consider making one-pot meals to minimize cleanup and save time on washing dishes.
Leftovers: Plan for leftovers that can be repurposed into new meals to save time on future cooking sessions.
Batch cooking: Prepare large batches of ingredients or meals and freeze them for quick and easy meals later on.
Kitchen tools: Invest in quality kitchen tools and appliances to make cooking more efficient and enjoyable.
Meal planning: Plan your meals in advance to streamline grocery shopping and reduce time spent deciding what to cook.
Time management: Practice good time management skills in the kitchen to ensure a smooth and efficient cooking process.
Substitute Ingredients For Penne Pasta with Swordfish, Mint, and Pine Nuts Recipe
pine nuts - Substitute with almonds: Almonds have a similar nutty flavor and crunchy texture, making them a suitable replacement for pine nuts in this recipe.
swordfish steak - Substitute with halibut: Halibut has a firm texture and a mild, sweet flavor similar to swordfish, making it a great alternative for this dish.
penne - Substitute with fusilli: Fusilli has a similar shape and texture to penne, and its nooks and crannies hold the sauce well, making it a good substitute for this recipe.
Presenting Penne Pasta With Swordfish, Mint, and Pine Nuts
Elevate the dish with a stunning presentation: When plating the penne pasta with swordfish, mint, and pine nuts, focus on creating an elegant and visually appealing presentation. Use a large, flat plate to showcase the vibrant colors and textures of the dish.
Incorporate fresh herbs as a garnish: Sprinkle freshly chopped mint leaves over the top of the dish to add a pop of color and a burst of fresh flavor. The bright green mint will contrast beautifully with the penne and swordfish.
Consider the placement of the swordfish: Arrange the swordfish cubes strategically on the plate, ensuring they are evenly distributed and visually appealing. This will create a balanced and harmonious presentation.
Garnish with toasted pine nuts: Sprinkle the toasted pine nuts over the dish just before serving to add a delightful crunch and nutty flavor. The pine nuts will also add a touch of sophistication to the presentation.
Use a minimalist approach: Embrace a minimalist plating style to allow the vibrant colors and natural beauty of the dish to shine through. Focus on simplicity and elegance in the presentation.
Consider the plate as a canvas: Treat the plate as a canvas and arrange the components of the dish thoughtfully. Pay attention to negative space and create an aesthetically pleasing arrangement.
Incorporate a drizzle of olive oil: Before serving, drizzle a small amount of high-quality olive oil over the dish to add a glossy finish and enhance the overall presentation.
Use complementary serving utensils: Select serving utensils that complement the overall aesthetic of the dish. Consider using sleek, modern utensils to elevate the dining experience.
Highlight the textures of the dish: Showcase the different textures of the penne pasta, swordfish, and pine nuts by arranging them in a visually appealing manner. This will create an enticing presentation that excites the senses.
Consider the overall balance of the plate: Pay attention to the balance of flavors, colors, and textures on the plate. Aim for a visually striking presentation that reflects the harmony of the dish.
Essential Tools for Making This Pasta Recipe
- Frying pan: A flat-bottomed pan used for frying, searing, and browning foods. It's essential for cooking the swordfish in this recipe.
- Olive oil: Used for sautéing, frying, and as a base for the garlic-and-mint oil in this recipe.
- Nonstick frying pan: This type of pan is ideal for cooking the swordfish without it sticking to the surface.
- Small frying pan: Used for toasting the pine nuts to bring out their nutty flavor.
- Large pot: Essential for boiling the penne pasta until it's just done.
- Colander: Used for draining the cooked penne pasta.
- Mixing spoon: Used for stirring and combining the ingredients while cooking the garlic-and-mint oil.
- Chef's knife: Essential for cutting the swordfish steak into cubes.
- Cutting board: Provides a stable surface for cutting the swordfish and chopping the fresh mint.
- Garlic press: Optional tool for mincing the garlic cloves before cooking.
- Measuring cups and spoons: Used for accurately measuring the pine nuts, olive oil, salt, and mint in the recipe.
Storing and Freezing Penne Pasta With Swordfish, Mint, and Pine Nuts
- To store leftover penne pasta with swordfish, mint, and pine nuts, allow the dish to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 3-4 days.
- When reheating the stored pasta, add a splash of water or olive oil to help revive the sauce and prevent the pasta from drying out. Heat in the microwave or on the stovetop until warmed through.
- For longer storage, you can freeze the pasta dish. Transfer the cooled pasta to a freezer-safe container or resealable plastic bag, removing as much air as possible to prevent freezer burn. Label the container with the date and freeze for up to 2-3 months.
- To reheat frozen pasta, thaw it overnight in the refrigerator. Once thawed, reheat the pasta in the microwave or on the stovetop, stirring occasionally and adding a little water or olive oil if needed to restore moisture.
- It's important to note that the texture of the swordfish may change slightly after freezing and thawing, becoming slightly firmer. However, the overall flavor of the dish should remain delicious.
- If you plan to freeze the pasta dish, consider undercooking the penne slightly (al dente) to prevent it from becoming mushy when reheated.
How To Reheat Leftover Penne Pasta With Swordfish
Preheat your oven to 350°F (175°C). Place the leftover penne pasta with swordfish, mint, and pine nuts in an oven-safe dish. Cover the dish with aluminum foil to prevent the pasta from drying out. Bake for 15-20 minutes or until the pasta is heated through.
For a quicker method, you can use a microwave. Transfer the leftover pasta to a microwave-safe bowl and cover it with a damp paper towel. This will help keep the pasta moist during reheating. Microwave on high for 1-2 minutes, stirring halfway through, until the pasta is heated to your desired temperature.
If you prefer a crispy texture, you can reheat the pasta in a skillet. Add a tablespoon of olive oil to a large skillet over medium heat. Once the oil is hot, add the leftover pasta and stir-fry for 3-5 minutes or until the pasta is heated through and slightly crispy on the edges.
To maintain the freshness of the mint flavor, you can add a handful of fresh mint leaves to the pasta during the last minute of reheating, regardless of the method you choose.
If the pasta seems dry after reheating, you can drizzle a small amount of olive oil or a splash of water to help moisten it. Stir well to distribute the moisture evenly.
Interesting Fact About Penne Pasta With Swordfish, Mint, and Pine Nuts
Swordfish is a lean, meaty fish that is a good source of high-quality protein and omega-3 fatty acids. It is also low in fat and calories, making it a healthy choice for a balanced diet.
Is Making This Pasta Dish at Home Cost-Effective?
The cost-effectiveness of this penne pasta with swordfish, mint, and pine nuts recipe largely depends on the availability and cost of the ingredients in your area. Swordfish can be relatively expensive, but the use of penne and pine nuts can balance the overall cost. The addition of mint provides a refreshing flavor, enhancing the dish. Considering the nutritional value and the potential for leftovers, this recipe could be rated at 7/10 for taste and health benefits. The approximate cost for a household of 4 people would be around $35-$40, making it a moderately cost-effective option.
Is This Pasta Dish Healthy or Unhealthy?
The penne pasta with swordfish, mint, and pine nuts recipe is a relatively healthy dish, but there are a few aspects that could be improved to make it even healthier:
- Swordfish is a good source of protein and omega-3 fatty acids, which are beneficial for heart health. However, it is also a high-mercury fish, so it should be consumed in moderation, especially by pregnant women and young children.
- The recipe uses a moderate amount of olive oil, which is a healthy fat that can help reduce inflammation and improve heart health. However, the total amount of fat in the dish could be reduced by using less oil or substituting some of it with a lower-fat alternative like chicken broth.
- The pine nuts add healthy fats and a nice crunch to the dish, but they are also high in calories. Using a smaller amount or substituting them with a lower-calorie alternative like toasted breadcrumbs could help reduce the overall calorie content.
- The penne pasta is a refined carbohydrate, which can cause blood sugar spikes and contribute to weight gain if consumed in excess. Using a whole grain pasta instead would increase the fiber content and provide more stable energy.
To make this recipe even healthier, consider the following suggestions:
- Use a lower-mercury fish like salmon or cod instead of swordfish, or substitute the fish with a plant-based protein like chickpeas or tofu
- Reduce the amount of olive oil used in the recipe, or substitute some of it with a lower-fat alternative like chicken broth or white wine
- Use a smaller amount of pine nuts or substitute them with a lower-calorie alternative like toasted breadcrumbs or chopped fresh herbs
- Use a whole grain pasta instead of regular penne to increase the fiber content and provide more stable energy
- Add more vegetables to the dish, such as cherry tomatoes, spinach, or roasted red peppers, to increase the nutrient content and add more flavor and texture
Editor's Opinion on This Swordfish and Penne Pasta Dish
This recipe offers a delightful combination of flavors and textures. The swordfish brings a meaty and robust element, complemented by the freshness of mint and the crunch of pine nuts. The use of garlic adds a savory depth, while the penne provides a comforting base. The cooking instructions are clear and concise, making it accessible for home cooks. The suggested wine pairings demonstrate a thoughtful consideration for enhancing the dining experience. Overall, this dish promises a satisfying and well-balanced meal.
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Why trust this Penne Pasta with Swordfish, Mint, and Pine Nuts Recipe:
This recipe features fresh, high-quality ingredients such as swordfish, mint, and pine nuts, ensuring a delightful and flavorful dish. The use of garlic and olive oil adds depth and richness to the flavors. The combination of these ingredients creates a harmonious blend of textures and tastes, making it a delightful and satisfying meal. Additionally, the cooking instructions are clear and concise, allowing for ease of preparation. Trust in the quality of the ingredients and the expertise behind this recipe to deliver a memorable dining experience.
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