Swordfish Calabrian Style

May 08, 2023May 8, 20230 2
Swordfish Calabrian Style
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons olive oil , divided
1 tablespoon fresh lemon juice
salt and pepper to taste
1 1/4 pounds fresh swordfish , cut into chunks
1 small onion , chopped
1 teaspoon all-purpose flour
1 1/2 cups dry white wine
1 can fava beans , drained
1 bunch fresh parsley , chopped

Nutrision Information

Servings Per Recipe
4
Calories
380
Sugar
2g
Fat
19g
Swordfish Calabrian Style is a classic Italian dish that's easy to make and packed with flavor. The dish features fresh swordfish, fava beans, and plenty of fresh herbs and spices. The swordfish is marinated in olive oil and lemon juice then simmered in white wine with sauteed onions and fava beans. It's a hearty and filling dish that's perfect for a weeknight dinner or a special occasion. Pair it with a crisp white wine and a side of crusty bread to complete the meal.

Instructions

1.In a large bowl, whisk together 2 tablespoons of olive oil with fresh lemon juice, salt, and pepper.
2.Add the swordfish chunks to the bowl and toss to coat well with the mixture.
3.In a large skillet, heat the remaining tablespoon of olive oil over medium heat.
4.Add the onion to the skillet and cook until softened, stirring occasionally.
5.Sprinkle the flour over the onions and cook for 1 minute, stirring constantly.
6.Pour in the white wine and bring to a simmer, stirring occasionally.
7.Add the swordfish and the fava beans to the skillet and cook until the swordfish is cooked through, about 7 to 8 minutes.
8.Remove the skillet from the heat and stir in the chopped parsley.
9.Season with salt and pepper to taste.

PROS

This dish is easy to make and packed with flavor.

It’s a great way to incorporate healthy seafood into your diet.

Swordfish is a great source of protein and omega-3 fatty acids.

CONS

Swordfish can be expensive and it’s important to make sure it’s sustainably sourced.

Fava beans are high in carbohydrates and may not be suitable for a low-carb diet.

HEALTH & BENEFITS

Swordfish is an excellent source of protein and omega-3 fatty acids which are essential for heart health and brain function.
Fava beans are packed with fiber and protein which may help in weight management and stabilizing blood sugar levels.

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