Swordfish with Onions & Roasted Bell Peppers
User Reviews
5
Swordfish with Onions & Roasted Bell Peppers
Description
Swordfish with Onions & Roasted Bell Peppers features thick swordfish steaks seasoned and pan-seared until cooked through, complemented by a medley of red, yellow, and orange bell peppers that are roasted until charred for easy peeling and tender, smoky flavor. The peppers are sliced thin and mixed with onions caramelized slowly with garlic to develop sweetness.
This vegetable mixture is tossed with capers, chardonnay vinegar, cumin, coriander, and red pepper flakes, delivering a balanced brightness with mild heat, aromatic earthiness, and tang from the vinegar. The finished dish pairs the meaty, firm texture of the swordfish with the tender and flavorful vegetable topping.
Serving this dish allows the peppers and onions to provide a vibrant contrast to the rich fish, making it suitable for a main course with simple sides. Roasting and peeling the peppers ahead of time ensures deep flavor and smooth texture in the final assembly.
Ingredients
- 1 red bell pepper
- 1 yellow bell pepper
- 1 bell pepper orange
- ¼ cup olive oil
- ½ cup yellow onion
- 5 garlic cleaned and thinly sliced, cloves
- 2 tablespoons capers
- 1 tablespoon chardonnay vinegar
- ½ teaspoon cumin ground
- ¼ teaspoon red pepper flakes
- ⅛ teaspoon Coriander
- salt to taste
- black pepper to taste
- 3 pounds swordfish steak
- 1 tablespoon olive oil
Instructions
- Preheat the broiler. Line a cookie sheet with parchment paper. Rub the pepper with one teaspoon olive oil and roast in the oven for 25 to 30 minutes, or until the skin starts to char and fall off.
- Turn them once one side is dark and the skin begins to separate. Place the peppers in a bowl cover with plastic wrap for 5 to 8 minutes. Peel the skin off the peppers and remove the stem and seeds. Slice them into thin strips.
- Heat the remaining olive oil in a large sauté pan over medium-high heat. Add the onion slices and cook until lightly caramelized, about 10 minutes. Add the garlic slivers and cook gently, make sure they do not burn, for about 30 seconds.
- Add the capers, vinegar, cumin, red pepper flakes, and coriander. Season generously with salt and a pinch of black pepper. Add the onion mixture to the peppers and keep warm.
- In a large skillet add 1 tablespoon olive oil over medium-high heat. Season the swordfish with salt and pepper. Sear the swordfish until cooked thru, about 3-4 minutes for each side.
- Slice the swordfish into 4 even portions and top with onions and roasted bell peppers.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 680 kcal
% Daily Value*
| Calories | 680kcal | 34% |
| Carbohydrates | 9g | 3% |
| Protein | 68g | 136% |
| Fat | 40g | 62% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 23g | 115% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 225mg | 75% |
| Sodium | 394mg | 16% |
| Potassium | 1665mg | 35% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 2377IU | 48% |
| Vitamin C | 134mg | 149% |
| Calcium | 41mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
