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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Swordfish with a Fennel Saffron Sauce
 
Source: dLife

Swordfish served with a delicious sauce that combines the bright flavors of fennel, saffron, orange, and wine.

Rating:
Prep Time: 20 minutes
Cook Time: 20 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Serving Size: 10 oz
Amount Per Serving
Calories 337.4
Total Carbs 30.4 g
Dietary Fiber 6.9 g
Sugars 14.1 g
Total Fat 6.7 g
Saturated Fat 1.7 g
Unsaturated Fat 5 g
Potassium 483.3 mg
Protein 31.1 g
Sodium 223.2 mg
Dietary Exchanges
1 Fruit, 2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
20 oz swordfish steaks (equal to 4 5-ounce steaks)
0.33 cup fresh lemon juice
0.75 cup white wine (dry)
4 medium garlic cloves , minced or pressed
1 tsp fennel seed, ground
1 tsp ground thyme
2 cup chopped leeks
1 pinch salt and pepper
3 cup Fennel, bulb, fresh, slices
1 pinch saffron
0.75 cup orange juice
2 medium oranges , sectioned, membranes and seeds removed


Directions
1 Combine the lemon juice, wine, and garlic in a mixing bowl and pour over the fish. Cover and refrigerate for about an hour, turning once.
2 Preheat the oven to 350 degrees F.
3 While the fish is marinating, prepare the sauce. Combine the wine with the ground fennel, thyme, leeks, and salt and pepper in a covered nonreactive saucepan. Bring to a boil, reduce the heat, and simmer for 5 minutes.
4 Add the fennel and continue to simmer for about 5 more minutes, until the vegetables are just tender. Crumble in the saffron. Add the orange juice and cook for another 2 minutes.
5 Pour the sauce over the marinated fish steaks, cover, and bake for 25 to 30 minutes.
6 Remove the dish from the oven and turn the oven to broil. Uncover the fish and decorate with the orange sections. Broil for 3 minutes, then serve immediately.


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