Swordfish Steaks with Tomato-Basil Sauce
Overview
Preparation Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2
Description:
This delightful recipe for Swordfish Steaks with Tomato-Basil Sauce is a creation born from a desire for a quick, easy, and delicious meal that doesn’t compromise on flavor. The combination of fresh, vibrant ingredients melds beautifully to create a dish that’s both healthy and satisfying. I recommend using fresh basil whenever possible to enhance the flavor profile of this dish, bringing a garden-fresh element that dried herbs simply cannot match.
Recipe Category
- Very Low Carbs
Keywords
- < 30 Mins
- Easy
Ingredients
| Quantity | Ingredient |
|---|---|
| 2 | Swordfish steaks |
| 1 | Tablespoon of olive oil |
| 1 | Cup of diced tomatoes |
| ½ | Teaspoon of dried basil |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 241.1 |
| Total Fat | 12.4 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 53 mg |
| Sodium | 127.1 mg |
| Total Carbohydrates | 3.7 g |
| Dietary Fiber | 1.2 g |
| Sugars | 2.4 g |
| Protein | 27.8 g |
Instructions
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Prepare the Fish: Start by seasoning the swordfish steaks with salt and pepper on both sides. This simple step enhances the natural flavor of the fish, ensuring a delicious foundation for your dish.
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Sear the Steaks: In a sauté pan, large enough to accommodate the steaks without crowding, heat the olive oil over medium-high heat. Once the oil is hot, carefully add the swordfish steaks to the pan. Sear them quickly on both sides until they are nicely browned but not fully cooked through. This should take about 2-3 minutes per side. Once browned, remove the steaks from the pan and set them aside on a plate.
-
Make the Sauce: In the same sauté pan, without cleaning it, add the diced tomatoes and dried basil. Stir the mixture well to combine the flavors, and cook for a few minutes until the tomatoes begin to break down and release their juices. The heat will create a lovely aromatic sauce that will envelop the fish.
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Combine and Cook: Return the partially cooked swordfish steaks to the pan, placing them atop the tomato mixture. Spoon some of the sauce over the fish to coat it well. Cover the pan with a lid, reducing the heat to low, and let it simmer gently for about 4-5 minutes. This will allow the fish to cook through while absorbing the flavors of the sauce.
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Serve: Once the swordfish is fully cooked and flakes easily with a fork, remove the pan from the heat. Serve the swordfish steaks immediately, garnished with a sprinkle of fresh basil if you have it on hand, alongside the rich tomato-basil sauce. Enjoy this vibrant, flavorful meal that showcases the best of fresh ingredients!
This recipe for Swordfish Steaks with Tomato-Basil Sauce is not only quick and easy to prepare but also makes for a wonderful, low-carb meal that can be enjoyed on any occasion. With just a handful of ingredients, you can create a dish that is both satisfying and nutritious, ideal for a weeknight dinner or a special gathering. Enjoy the delightful fusion of flavors that this recipe brings to your table!
