Sicilian Swordfish Ragu

May 10, 2023May 10, 20230 15
Sicilian Swordfish Ragu – A Hearty Seafood Delight
in Seafood

Prep

20 min

Cook

45 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 medium celery ribs , chopped
2 medium carrots , chopped
4 garlic cloves , finely chopped
2 tablespoons finely chopped fresh parsley
1/4 cup olive oil
2 cans italian peeled tomatoes with their juice , chopped
1 lb swordfish steak , skin removed
1/2 cup sicilian green olives , pitted and chopped
1/4 cup rinsed drained chopped capers
1/2 teaspoon dried oregano
crushed red pepper flakes , a pinch

Nutrision Information

Servings Per Recipe
4
Calories
516
Sugar
7g
Fat
35g
Sicilian Swordfish Ragu is a classic Italian seafood dish that's hearty, flavorful, and a great way to enjoy swordfish. This recipe adds celery, carrots, garlic, olives, and capers to the mix, creating a deliciously savory and slightly briny sauce that perfectly complements the firm flesh of the swordfish. It's a great dish to make for a special occasion, or just as a comforting meal on a chilly evening.

Instructions

1.Preheat the oven to 375°F.
2.Heat the olive oil in a large oven-safe pot (with a lid) over medium heat. Add the chopped celery, carrots, and garlic and cook for 5 minutes until softened.
3.Add the chopped tomatoes and their juice, along with the oregano and red pepper flakes, and bring to a simmer.
4.Cut the swordfish into 1-inch cubes and add it to the pot along with the chopped olives and capers. Stir everything together.
5.Cover the pot with the lid and transfer it to the preheated oven. Bake for about 30 minutes until the swordfish is cooked through.
6.When done, remove the lid and stir in the chopped parsley.
7.Serve the swordfish ragu hot, over pasta or with crusty bread.

PROS

Sicilian Swordfish Ragu is a hearty and satisfying seafood dish that’s perfect for colder weather.

It’s also a great way to incorporate healthy omega-3 fatty acids into your diet.

CONS

Swordfish is a high-mercury fish, and should not be consumed in excess by pregnant women or young children.

This recipe also calls for olives and capers, which can be high in sodium.

HEALTH & BENEFITS

Swordfish is a great source of omega-3 fatty acids, which have been linked to reducing inflammation and promoting heart health.
Tomatoes are also high in lycopene, an antioxidant that helps protect against certain types of cancer.
Capres are known to have high anti-oxidants and good for healthy digestion.

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