Updated 10:38 AM CDT, Tue, Jan 3, 2012
- 4 Swordfish Steaks- 6 oz. each
- ½ Cup All Purpose Flour-seasoned with salt and pepper
- 2 Tbsp. Olive Oil
- 3 Tbsp. Extra Virgin Olive Oil
- 1 Cup Onions-sliced
- 1 Cup Fennel Bulb-chopped ¼”
- ½ Cup Carrots-chopped ¼”
- 2 Garlic Cloves-sliced thinly
- 1 ¼ Cups Canned White Beans-drained
- ¾ Cup Vegetable Broth, or Chicken Broth, or Water
- ¾ Cup Roasted Red Peppers-diced ½”
- 4 Tbsp. Flat Leaf Italian Parsley-coarsely chopped
- Salt and Black Pepper To Taste
Heat a sauté pan on medium high heat. Lightly coat both sides of each fish fillet with the flour, shaking off the excess. Add the olive oil to the pan and add fish fillets. Cook for about 2 minutes on each side or until a light golden. Remove fish to a sheet pan and cover with foil to promote continued cooking off the heat.
In the same pan the fish was cooked in, drain the oil and add second measure of olive oil. Add the onions, fennel, and carrots , cook for about 5 minutes stirring occasionally until tender. Add the garlic, cook 30 seconds. Add the white beans and broth. Simmer for about 3minutes covered. Finish by adding the roasted peppers, parsley, and season to taste with salt and black pepper. Reserve hot.
Now, check the fish for doneness. If the fish flakes, and is white throughout, or is 145ºf measured at the thickest point with a thermometer. If the fish is not done, carefully place them into the pan on top of the bean stew and gently simmer a few minutes until cooked through. Serve the fish fillets on a bed of the white bean stew. Enjoy!
First Published: Dec 22, 2009 10:56 AM CDT