Seared swordfish with stewed sicilian-style broccoli rabe (recipe)
| Seared swordfish with stewed sicilian-style broccoli rabe (recipe) | |
|---|---|
| Name | Seared swordfish with stewed sicilian-style broccoli rabe |
| Ingredients | Extra virgin olive oil • Garlic cloves • Crushed red pepper flakes • Coarse sea salt • Kosher salt • Fresh ground black pepper • Broccoli rabe • Dry white wine • Pitted black olives • Swordfish steaks |
| Cooktime (in hours) | 0.25 |
| Preptime (in hours) | 0.416666667 |
| Totaltime (in hours) | 0.666666667 |
| Keto friendliness | Keto friendly |
| Calories | 502.3 |
| Fat | 30.6 |
| Protein | 45.4 |
| Carbohydrate | 4.4 |
| Fiber | 0.6 |
| Net carbohydrates | 3.8 |
| Sugar | 0.7 |
| Saturated fat | 5.5 |
| Cholesterol (mg) | 88.5 |
| Sodium | 304.8 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Seared swordfish with stewed sicilian-style broccoli rabe (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Recipe instructions
- 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.
Food tags
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Seared swordfish with stewed sicilian-style broccoli rabe (recipe) details
Time:
Prep Time in Hours and Mins:40M
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Contributors: Prab R. Tumpati, MD
