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Seared Swordfish With Artichoke and Olive (Tetsuya) Recipe

Seared Swordfish With Artichoke and Olive (Tetsuya) Recipe

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Seared Swordfish With Artichoke and Olive (Tetsuya)

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Ingredients:

Serving

200 -280 g swordfish fillets (4 fillets, each 50-70g)
1/2 tsp grapeseed oil
2 large artichokes
1 tsp lemon juice (to acidulate the water)
1/2 tsp salt , to taste
4 pieces wakame seaweed , each about 2 inches by 3 inches
1 tsp soy sauce
1 tsp mirin
80 ml olive oil
1 1/2 tsp black olive paste
1/2 tsp minced garlic clove
2 tbsp chicken stock
4 -6 leaves arugula ( rocket)
1 tbsp parsley, finely chopped
1 tbsp spring onion , julienned ( scallions)
2 tbsp tomatoes, peeled and diced

Directions:

Preheat the oven to 275 dgrees F.
In an oven-safe non-stick frying pan over high heat, add the grapeseed oil and then sear the swordfish fillets on both sides.
Transfer the frying pan and fillets to the oven for a few minutes ONLY to help the fillets cook through - ideally, you will remove the fish when they are medium-rare.
Trim the artichoke, cut in half and remove the choke.
Cut each half into half again, put into a pan containing water, the lemon juice and salt; and cook until tender.
To make the sauce, put the soy sauce, mirin, olive oil, black olive paste, garlic and chicken stock into a saucepan, stir, and gently heat.
Just before serving, wilt the rocket in the sauce and then remove with a slotted spoon onto a plate.
To serve, warm 4 plates; place the wakame in the center, with the swordfish on top of it; place an artichoke quarter by the side of the fillet; garnish with parsley, scallions, rocket and tomato.
You may dress the fillet with sauce or pass the sauce separately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	300.31 Kcal (1257 kJ)
Calories from fat	217.64 Kcal
		% Daily Value*
Total Fat	24.18g	37%
Cholesterol	39.83mg	13%
Sodium	498.03mg	21%
Potassium	531.11mg	11%
Total Carbs	8.1g	3%
Sugars	1.09g	4%
Dietary Fiber	3.43g	14%
Protein	14.53g	29%
Vitamin C	10.9mg	18%
Iron	0.8mg	4%
Calcium	39.4mg	4%

Amount Per 100 g
Calories	179.24 Kcal (750 kJ)
Calories from fat	129.9 Kcal
		% Daily Value*
Total Fat	14.43g	37%
Cholesterol	23.77mg	13%
Sodium	297.25mg	21%
Potassium	316.99mg	11%
Total Carbs	4.84g	3%
Sugars	0.65g	4%
Dietary Fiber	2.05g	14%
Protein	8.67g	29%
Vitamin C	6.5mg	18%
Iron	0.5mg	4%
Calcium	23.5mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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