Baked Swordfish with Fennel




A FLAKY FISH

Baked Swordfish with Fennel is perfect for that special dinner. Moist, delicious swordfish is great on the grill or broiled, but for this recipe, baked is just fine. This hearty seafood steak flakes with a fork. It’s firm, sweet flavor works well with the aromatic fennel.

Fennel, with its light anise flavor is used in many Italian dishes. Fennel seed is the main flavor in fresh Italian sausage. Mixed together with fresh tomatoes and a little white wine, it makes a wonderfully unique sauce for this dish.

This Baked Swordfish with Fennel is best serve with little pastas underneath to give it great texture besides flavor. Finish with a squeeze of fresh lemon and a little chopped parsley and your ready to eat.

INGREDIENTS

  • 4 swordfish steaks around 8 oz. each
  • 1 fennel bulb, cut into small wedges
  • 1 small onion, chopped
  • 1 green bell pepper, chopped
  • 2 cloves of garlic, chopped
  • 2 Tbls of butter
  • 1 Tbls of extra virgin olive oil
  • 1/2 cup of dry white wine
  • 4 plum tomatoes, peeled, seeded and chopped
  • 1 15oz can of tomato sauce
  • 1 Tbls of crushed red pepper
  • 1 tsp of dried basil
  • 1/2 tsp of salt
  • 1/2 tsp of fresh ground black pepper
  • 1/4 cup of fresh parsley, chopped
  • 2 lemons
  • 1 pound box of orzo

    PREPARATION

  • In a large saucepan sauté the fennel, onion, pepper and garlic for 2 to 3 minutes in the butter and oil
  • Stir in the white wine, tomatoes, tomato sauce, basil and red pepper flakes.
  • Cover and simmer for around 30 minutes.
  • Pour the sauce in a large casserole dish.
  • Season the swordfish with salt and pepper and arrange on top of the sauce and squeeze one lemon over the top..
  • Pre-heat the oven to 350 degrees.
  • Cover the casserole and bake for 40 minutes.
  • In around 5 quarts of boiling salted water cook the orzo until al dente.
  • Drain and place the orzo on a platter.

    Place the fish on top of the orzo and spoon the sauce over the top. Serve with lemon slices and sprinkle with the chopped parsley.



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