By Russ Parsons / Los Angeles Times
THE time it takes to prepare and cook this recipe is 40 minutes. It serves 4 to 6 persons.
Ingredients:
2 (3/4 – to 1-pound) swordfish steaks
Salt
Freshly ground black pepper
3 tbsp olive oil
1 clove garlic, thinly sliced
1 1/2 tsp fennel seeds
1/2 cup white wine
1/2 pound whole cherry tomatoes
2 tbsp slivered basil leaves
Procedure:
Pat the swordfish steaks dry with a paper towel on both sides. Season each side with a pinch each of salt and pepper and set aside.
Heat the olive oil, garlic and fennel seeds in a skillet over medium heat until the garlic softens and becomes fragrant, about three minutes.
Lay the swordfish steaks on top of the garlic and fennel seeds and cook until they turn white on the cooked side, five minutes.
Turn the steaks over, laying them on top of any excess garlic and fennel seeds and cook another 5 minutes. Add the white wine and tomatoes, cover the pan tightly and reduce the heat to a gentle simmer.
Cook until the meat is easily penetrated with a skewer or paring knife (the swordfish must be well-done or it will be fibrous).
Timing will vary depending on the thickness of the steaks—thin steaks may take less than five minutes while very thick steaks may take as long as 15 minutes.
Remove the lid and transfer the swordfish to a heated platter. Increase the heat under the skillet to high and cook until the liquid in the pan reduces to a syrupy sauce, about five minutes.
Pour any liquid that has collected in the platter into the sauce and stir in the basil.
Pour the sauce over the swordfish steaks and serve immediately.
• Each of 6 servings: 235 calories; 25 grams protein; 2 grams carbohydrates; 1 gram fiber; 12 grams fat; 2 grams saturated fat; 48 mg. cholesterol; 115 mg. sodium.
