Swordfish Stir-Fry?>

Swordfish Stir-Fry

by Berkeley Wellness  

Though the term stir-fry conjures up Chinese ingredients and flavors, the concept of quickly cooking cut-up food in a small amount of oil can be applied to all sorts of delicious sautés.

Here swordfish (which is sturdy enough to stand up to being tossed around) is stir-fried with ingredients reminiscent of Mediterranean dishes: fresh fennel, garlic, orange juice, and olives. Coating the swordfish in cornstarch to keep it moist and tender is another trick borrowed from Chinese cooking.

NOTE: The Environmental Protection Agency advises pregnant women, women who might become pregnant, nursing mothers, and young children to avoid swordfish due to its high mercury content.

  • 4 teaspoons olive oil
  • ½ small fennel bulb, cut into matchsticks
  • 3 cloves garlic, minced
  • 2 scallions, cut into 1-inch lengths
  • 1 pound skinless swordfish steak, cut into 1-inch chunks
  • 2 tablespoons cornstarch
  • 1½ cups grape tomatoes, halved
  • ¼ cup Calamata olives, pitted and coarsely chopped
  • ¼ cup orange juice
  • ½ teaspoon salt

1. In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the fennel matchsticks and stir-fry until lightly browned, about 3 minutes.

2. Add the garlic and scallions, and stir-fry until the scallions have wilted, about 2 minutes.Transfer the vegetables to a plate.

3. Dredge the swordfish in the cornstarch, shaking off the excess. Add the remaining 2 teaspoons of oil to the pan. Add the swordfish to the pan and stir-fry until golden brown, about 3 minutes.

4. Return the fennel mixture to the pan along with the tomatoes, olives, orange juice, and salt, and cook, stirring, until the tomatoes have softened and the fish is cooked through, about 3 minutes.

Makes 4 servings.

Nutrition per serving: 270 calories, 12g total fat (2g saturated), 60mg cholesterol, 2g dietary fiber, 11g carbohydrate, 30g protein, 480mg sodium.

Good source of: niacin, selenium, vitamin B12, vitamin B6.