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Swordfish with agrodolce (low-fat)
Swordfish with agrodolce (low-fat)
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Prep Time:
10 minutes
Cook Time:
30 minutes
Total Time:
40 minutes
Ingredients:
  • 45.50 gm olive oil
  • 2 onions, halved, sliced
  • 1 tsp chopped fresh rosemary
  • 85.00 gm sultanas
  • 425g canned chopped tomatoes
  • Zest and juice of 1 lemon
  • 40.00 ml chopped flat-leaf parsley
  • 4 swordfish steaks
  • Wild rocket, to serve
Instructions:
  • In a deep frypan, warm up 1 1/2 tablespoons of oil. Add onions and 1 heaped teaspoon of salt. Cook over medium heat for 1-2 minutes, stirring occasionally, until onions begin to soften without browning.
  • Combine 1/2 cup (125ml) water and sugar in a pot. Cover and simmer for 15 minutes until onions are very soft. Uncover and cook until onions caramelize. Stir in rosemary, sultanas, tomatoes, lemon zest, and juice. Cook for 3-4 minutes until thickened. Season to taste, mix in parsley, and set aside.
  • Preheat a chargrill or frypan over high heat. Rub the fish with 1 tablespoon of flavorful olive oil, salt, and pepper. Cook on each side for 2-3 minutes until perfectly cooked. Plate with the tangy agrodolce sauce and fresh wild rocket.

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