Swordfish Provencale Recipe

Name: Swordfish Provencale
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 tomatoes, peeled, seeded and chopped; 1 Tbsp. margarine; 1 Tbsp. canola or olive oil; 2 Tbsp. chopped parsley; 1 Tbsp. sweet basil; 1/4 c. white wine; nonstick spray (Pam); 1 Tbsp. canola or olive oil; 2 large garlic cloves, finely chopped; 1/4 c. flour; 2 large or 4 medium swordfish steaks

Servings: persons

3 tomatoes, peeled, seeded and chopped
1 Tbsp. margarine
1 Tbsp. canola or olive oil
2 Tbsp. chopped parsley
1 Tbsp. sweet basil
1/4 c. white wine
nonstick spray (Pam)
1 Tbsp. canola or olive oil
2 large garlic cloves, finely chopped
1/4 c. flour
2 large or 4 medium swordfish steaks

1
Cook tomatoes slowly in margarine and 1 tablespoon oil until they begin to get pasty.
2
Add parsley, basil and wine and continue cooking slowly for 5 minutes.
3
Reduce heat to low and let mixture simmer, stirring occasionally.
4
Coat steaks with flour.
5
Shape large heavy skillet with Pam, then add 1 tablespoon oil.
6
Let pan heat slightly, then add steaks and garlic.
7
Cook/brown steaks on each side until done (allow 10 minutes per inch of steak thickness).
8
Remove and serve topped with tomato mixture.

348

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 3 tomatoes, peeled, seeded and chopped, 1 Tbsp. margarine, 1 Tbsp. canola or olive oil, 2 Tbsp. chopped parsley, and more.

Yes, Swordfish Provencale falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Swordfish Provencale

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