Seared Swordfish with Roasted Fennel, Burst Tomatoes and Gold Potatoes
This is the slightly richer splurge option: a bistro-style swordfish dinner with caramelized fennel, burst tomatoes, and crisp roasted potatoes. It still fits under an hour, but feels date-night worthy thanks to the meaty fish, sweet-anise fennel, and glossy pan juices.
Back to full listIngredients
- Swordfish Steak Wild Caught 1 lb $8.99
- Kroger® Gold Potatoes 5 lb 1 lb $3.99
- Organic fennel 1 bulb $3.99
- Fresh On the Vine Red Tomatoes by the Bunch 1 lb $1.99
- Green asparagus 1/2 lb $1.99
- Shallots 1 small $3.99
- Garlic 2 cloves $0.69
- Fresh organic lemon 1 $0.99
- Parsley 2 tablespoons chopped $1.29
- Olive oil 2 1/2 tablespoons, divided
- Salt 1 teaspoon, divided
- Black pepper 1/2 teaspoon
- Optional pinch red pepper flakes small pinch
Instructions
- Heat the oven to 425°F. Put a large sheet pan in the oven for 5 minutes while you prep, which helps the potatoes start roasting immediately.
- Cut 1 lb gold potatoes into 1-inch wedges. Trim the stalks and fronds from 1 fennel bulb, reserving a little frond for garnish if nice. Core the bulb and slice it into 1/2-inch wedges. Halve or thick-slice 1 lb on-the-vine tomatoes depending on size. Trim 1/2 lb asparagus and cut into 2-inch lengths. Finely mince 1 small shallot and 2 garlic cloves. Chop 2 tablespoons parsley. Zest and juice 1 lemon.
- Toss the 1 lb potato wedges and the sliced fennel with 1 1/2 tablespoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Carefully spread them on the hot sheet pan in a single layer. Roast for 20 minutes.
- Pat the 1 lb swordfish dry. Cut into 2 equal portions if needed. Season both sides with 1/2 teaspoon salt, remaining 1/4 teaspoon black pepper, and half the lemon zest.
- After the potatoes and fennel have roasted 20 minutes, add the 1 lb tomatoes and 1/2 lb asparagus to the pan. Drizzle lightly with a little extra oil from the pan if available and roast 10 to 12 minutes more, until the tomatoes slump and the asparagus is just tender.
- Meanwhile, heat a skillet over medium-high heat with the remaining 1 tablespoon olive oil. Sear the seasoned swordfish for about 3 to 4 minutes on the first side, then turn and cook 2 to 3 minutes on the second side, until just cooked through but still juicy in the center. Transfer to a warm plate.
- Lower the skillet heat to medium. Add the minced shallot and cook 30 seconds. Add the 2 minced garlic cloves and a small pinch of red pepper flakes if using, and cook 15 seconds more. Add the juice of 1 lemon and 2 tablespoons water, scraping up any browned bits. Simmer 1 minute, then stir in the chopped parsley.
- Check the vegetables. The potatoes should be crisp at the edges, the fennel caramelized, the tomatoes collapsed and glossy, and the asparagus bright green. If needed, roast 2 to 3 minutes longer.
- To plate, spread the roasted fennel and potatoes across each plate, then tuck in the burst tomatoes and asparagus for color. Set a swordfish portion slightly leaning over the vegetables. Spoon the lemon-shallot-parsley pan juices over the fish and garnish with extra parsley or fennel fronds.
- Serve with the suggested drink pairing: a fuller Sauvignon Blanc is the best fit, while a delicate Pinot Noir can work if you prefer red.
Cook time: 55 minutes
Estimated cost: $24-28
Health notes: Approx. 730-820 calories per serving. About 42g protein, 34g fat, 48g carbs, 6-8g fiber. Higher in calories and cost than the others, but still a balanced plate with fish, vegetables, and starch.
Drink pairing: A fuller-bodied Sauvignon Blanc works beautifully with the firm fish and fennel. If you want red, choose a very light Pinot Noir with minimal oak.