Seared Swordfish with Stewed Sicilian Style Broccoli Rabe
Elevate your dinner table with this elegant yet approachable dish: Seared Swordfish with Stewed Sicilian-Style Broccoli Rabe. Featuring perfectly golden, tender swordfish steaks, this recipe pairs the rich, meaty fish with a powerhouse side of broccoli rabe simmered in a vibrant sauce of garlic, anchovies, cherry tomatoes, and zesty chili flakes. Blanched to perfection and then stewed with a touch of stock, the broccoli rabe becomes meltingly tender, capturing the bold, Mediterranean-inspired flavors. A finishing drizzle of fresh lemon juice brightens the dish, while a garnish of chopped parsley adds a pop of color and freshness. This 50-minute recipe is packed with flavor, protein, and nutrients, making it a sophisticated yet wholesome meal for any occasion. Serve it with crusty bread or a simple salad for a complete, restaurant-quality experience at home. Keywords: seared swordfish, Sicilian broccoli rabe, Mediterranean recipe, healthy seafood dinner, gourmet fish dish.
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Recipe Information
Ingredients
- 4 pieces (6 ounces each) Swordfish steaks
- 1 bunch (about 1 pound) Broccoli rabe
- 6 tablespoons Olive oil
- 4 large Garlic cloves
- 4 fillets Anchovy fillets in oil
- 0.5 teaspoon Red chili flakes
- 1 cup Cherry tomatoes
- 0.5 cup Chicken or vegetable stock
- 2 tablespoons Lemon juice
- 1 teaspoon (adjust to taste) Salt
- 1 teaspoon (adjust to taste) Freshly ground black pepper
- 2 tablespoons, chopped Fresh parsley
Instructions
Prepare the broccoli rabe by trimming the tough ends and cutting it into 2-inch pieces. Rinse well under cold water and set aside.
Bring a large pot of salted water to a boil. Blanch the broccoli rabe for 2-3 minutes until bright green and slightly tender. Drain and set aside.
Heat 3 tablespoons of olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant, but not browned.
Add anchovy fillets to the skillet and stir until they dissolve into the oil, about 1-2 minutes.
Stir in the red chili flakes, followed by the cherry tomatoes. Cook for 3-4 minutes until the tomatoes begin to soften and release their juices.
Add the blanched broccoli rabe and pour in the chicken or vegetable stock. Simmer for 8-10 minutes until the liquid reduces and the broccoli rabe is tender. Season with salt and black pepper to taste. Keep warm on low heat.
Pat the swordfish steaks dry with paper towels and season both sides with salt and black pepper.
In a separate skillet, heat the remaining 3 tablespoons of olive oil over medium-high heat. Add the swordfish steaks and sear for 3-4 minutes per side, depending on thickness, until golden brown and cooked through.
Drizzle the lemon juice over the swordfish right before removing from the skillet.
To serve, plate the stewed Sicilian-style broccoli rabe as a bed, and place a seared swordfish steak on top. Garnish with fresh parsley and an extra drizzle of olive oil if desired.
Nutrition Facts
Calories |
2285 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 144.1 g | 185% | |
| Saturated Fat | 26.5 g | 132% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 516 mg | 172% | |
| Sodium | 6370 mg | 277% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 8.4 g | ||
| Protein | 202.3 g | 405% | |
| Vitamin D | 144.1 mcg | 720% | |
| Calcium | 690 mg | 53% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 4709 mg | 100% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
