Pan Seared Swordfish w/ Hierloom Tomatoes, summer squash, arugula and sun-gold tomato vinaigrette
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 474.3
- Total Fat: 24.3 g
- Cholesterol: 99.2 mg
- Sodium: 230.6 mg
- Total Carbs: 9.1 g
- Dietary Fiber: 1.3 g
- Protein: 52.6 g
View full nutritional breakdown of Pan Seared Swordfish w/ Hierloom Tomatoes, summer squash, arugula and sun-gold tomato vinaigrette calories by ingredient
Number of Servings: 1
Ingredients
-
7 oz Sword Fish
3 ea split heirlooms
2 oz zucchini
2 oz yellow squash
.25 cup arugula
2 oz sun-gold tomato vinaigrette
Directions
1.) Spray pan spray into a hot sauté pan and seared well season fish. Finish in oven (fish should still be moist)
2.) Start vegetables by sautéing squash in a hot pan with no oil
3.) About half way through toss in garlic and shallots and continue to sauté for another 30-60 seconds (being sure not to burn the garlic)
4.) At this point deglazed the pan with a splash of white wine
5.) Once the wine as cooked out add the tomatoes sauté for a minute or two
6.) Just at the end before you plate toss in the arugula and check for seasoning
7.) Place vegetables in the center of the plate
8.) Set perfectly cooked swordfish over vegetables
9.) Finish the plate with the sun-gold tomato vinaigrette
10.) Serve immediately
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user CHEFX78.
2.) Start vegetables by sautéing squash in a hot pan with no oil
3.) About half way through toss in garlic and shallots and continue to sauté for another 30-60 seconds (being sure not to burn the garlic)
4.) At this point deglazed the pan with a splash of white wine
5.) Once the wine as cooked out add the tomatoes sauté for a minute or two
6.) Just at the end before you plate toss in the arugula and check for seasoning
7.) Place vegetables in the center of the plate
8.) Set perfectly cooked swordfish over vegetables
9.) Finish the plate with the sun-gold tomato vinaigrette
10.) Serve immediately
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user CHEFX78.