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Seared Swordfish With Stewed Sicilian-Style Broccoli Rabe Recipe

Seared Swordfish With Stewed Sicilian-Style Broccoli Rabe Recipe

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Seared Swordfish With Stewed Sicilian-Style Broccoli Rabe

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Ingredients:

Serving

6 tbsp extra virgin olive oil, divided use
6 large garlic cloves, peeled and lightly smashed with the back of a knife
1 tsp crushed red pepper flakes
coarse sea salt
fresh ground black pepper
2 bunches broccoli rabe, leaves removed , thicker stems peeled, cut into 1-inch lengths , and kept separate (about 2 lb)
1/2 cup dry white wine
1/3 cup pitted black olives , such as kalamata
1 lemon , juice of, freshly squeezed
4 (8 oz) swordfish steaks (1 inch thick )

Directions:

In large skillet over medium heat, warm 1 tablespoon of the oil. Add garlic, red pepper flakes, a large pinch of salt and a few grinds of black pepper. Cook until fragrant, about 1 1/2 minutes.
Add the thicker broccoli rabe stems and wine, cover and cook until half-tender, 5 to 6 minutes.
Add rest of the broccoli rabe and cook, covered, for 6 more minutes, until very tender.
Uncover pan, add olives, and cook for a few more minutes to evaporate remaining liquid.
Stir in lemon juice, and season with salt and pepper. Drizzle with another tablespoon of olive oil and set aside to keep warm, or heat gently just before serving.
Heat large skillet over medium-high heat for 2 minutes. Season swordfish steaks with salt and pepper.
Drizzle each with 1/2 tablespoon of olive oil per side (4 tablespoons total). Place the fish in the hot skillet and cook for 4 to 6 minutes on each side.
Serve immediately, with the broccoli rabe.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	284.74 Kcal (1192 kJ)
Calories from fat	236.76 Kcal
		% Daily Value*
Total Fat	26.31g	40%
Cholesterol	7.37mg	2%
Sodium	323.45mg	13%
Potassium	123.96mg	3%
Total Carbs	4.5g	1%
Sugars	1g	4%
Dietary Fiber	1.13g	5%
Protein	4.3g	9%
Vitamin C	10.1mg	17%
Iron	13.6mg	75%
Calcium	24.8mg	2%

Amount Per 100 g
Calories	238.83 Kcal (1000 kJ)
Calories from fat	198.59 Kcal
		% Daily Value*
Total Fat	22.07g	40%
Cholesterol	6.18mg	2%
Sodium	271.31mg	13%
Potassium	103.98mg	3%
Total Carbs	3.77g	1%
Sugars	0.84g	4%
Dietary Fiber	0.94g	5%
Protein	3.61g	9%
Vitamin C	8.4mg	17%
Iron	11.4mg	75%
Calcium	20.8mg	2%

* 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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