Seared Swordfish with Stewed Sicilian Style Broccoli Rabe
Elevate your dinner table with this elegant yet approachable dish: Seared Swordfish with Stewed Sicilian-Style Broccoli Rabe. Featuring perfectly golden, tender swordfish steaks, this recipe pairs the rich, meaty fish with a powerhouse side of broccoli rabe simmered in a vibrant sauce of garlic, anchovies, cherry tomatoes, and zesty chili flakes. Blanched to perfection and then stewed with a touch of stock, the broccoli rabe becomes meltingly tender, capturing the bold, Mediterranean-inspired flavors. A finishing drizzle of fresh lemon juice brightens the dish, while a garnish of chopped parsley adds a pop of color and freshness. This 50-minute recipe is packed with flavor, protein, and nutrients, making it a sophisticated yet wholesome meal for any occasion. Serve it with crusty bread or a simple salad for a complete, restaurant-quality experience at home. Keywords: seared swordfish, Sicilian broccoli rabe, Mediterranean recipe, healthy seafood dinner, gourmet fish dish.
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Ingredients
- 4 pieces (6 ounces each) Swordfish steaks
- 1 bunch (about 1 pound) Broccoli rabe
- 6 tablespoons Olive oil
- 4 large Garlic cloves
- 4 fillets Anchovy fillets in oil
- 0.5 teaspoon Red chili flakes
- 1 cup Cherry tomatoes
- 0.5 cup Chicken or vegetable stock
- 2 tablespoons Lemon juice
- 1 teaspoon (adjust to taste) Salt
- 1 teaspoon (adjust to taste) Freshly ground black pepper
- 2 tablespoons, chopped Fresh parsley
Directions
Step 1
Prepare the broccoli rabe by trimming the tough ends and cutting it into 2-inch pieces. Rinse well under cold water and set aside.
Step 2
Bring a large pot of salted water to a boil. Blanch the broccoli rabe for 2-3 minutes until bright green and slightly tender. Drain and set aside.
Step 3
Heat 3 tablespoons of olive oil in a large skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant, but not browned.
Step 4
Add anchovy fillets to the skillet and stir until they dissolve into the oil, about 1-2 minutes.
Step 5
Stir in the red chili flakes, followed by the cherry tomatoes. Cook for 3-4 minutes until the tomatoes begin to soften and release their juices.
Step 6
Add the blanched broccoli rabe and pour in the chicken or vegetable stock. Simmer for 8-10 minutes until the liquid reduces and the broccoli rabe is tender. Season with salt and black pepper to taste. Keep warm on low heat.
Step 7
Pat the swordfish steaks dry with paper towels and season both sides with salt and black pepper.
Step 8
In a separate skillet, heat the remaining 3 tablespoons of olive oil over medium-high heat. Add the swordfish steaks and sear for 3-4 minutes per side, depending on thickness, until golden brown and cooked through.
Step 9
Drizzle the lemon juice over the swordfish right before removing from the skillet.
Step 10
To serve, plate the stewed Sicilian-style broccoli rabe as a bed, and place a seared swordfish steak on top. Garnish with fresh parsley and an extra drizzle of olive oil if desired.
Nutrition Facts
| Serving size | (1617.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2285.0 |
| Total Fat 144.1g | 0% |
| Saturated Fat 26.5g | 0% |
| Polyunsaturated Fat 8.0g | |
| Cholesterol 516.3mg | 0% |
| Sodium 6369.7mg | 0% |
| Total Carbohydrate 31.1g | 0% |
| Dietary Fiber 17.4g | 0% |
| Total Sugars 8.4g | |
| Protein 202.3g | 0% |
| Vitamin D 5763.1IU | 0% |
| Calcium 690.3mg | 0% |
| Iron 15.7mg | 0% |
| Potassium 4709.2mg | 0% |
Source of Calories