Teresa's Recipes
Swordfish and Tomato Stew
Dive into the rich flavors of the Mediterranean with this hearty Swordfish and Tomato Stew. Bursting with the vibrant taste of fresh tomatoes, aromatic herbs, and succulent swordfish, this dish is a comforting yet elegant meal perfect for any occasion. Originating from coastal regions where swordfish is abundant, this stew embodies the spirit of seaside dining, bringing together simple ingredients to create a dish that is both satisfying and full of depth. Serve it with crusty bread to soak up the delicious broth!
Ingredients
- 4 (6 oz each) Swordfish steaks
- 2 tablespoons Olive oil
- 1 large, diced Onion
- 4 cloves, minced Garlic
- 2 cups (fresh or canned) Diced tomatoes
- 2 tablespoons Tomato paste
- 2 cups Chicken broth
- 1/4 cup, chopped Fresh basil
- 1/4 cup, chopped Fresh parsley
- to taste Salt
- to taste Black pepper
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Calories: 320
- Fat: 12g
- Carbs: 20g
- Protein: 36g
- Sodium: 600mg
- Sugar: 4g
Instructions
- Season the swordfish steaks generously with salt and pepper on both sides.
- In a large pot, heat the olive oil over medium heat until shimmering.
- Add the swordfish steaks to the pot and sear for 3-4 minutes per side until golden brown. Remove the steaks from the pot and set them aside on a plate.
- In the same pot, add the diced onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute until fragrant.
- Stir in the diced tomatoes and tomato paste, mixing well to combine and cook for 2-3 minutes.
- Pour in the chicken broth and bring the mixture to a gentle simmer.
- Return the seared swordfish steaks to the pot, ensuring they are submerged in the broth. Let the stew simmer for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Just before serving, stir in the chopped basil and parsley, adjusting the seasoning with additional salt and pepper if necessary.
- Serve the swordfish and tomato stew hot, garnished with more fresh herbs if desired.
Tips
- For added depth of flavor, consider adding a splash of white wine to the pot after sautéing the onions and garlic.
- Feel free to add other vegetables such as bell peppers or zucchini for extra nutrition and flavor.
- This stew pairs beautifully with a side of crusty bread or over a bed of rice or quinoa.