Careme

Location: Fred Meyer - Bellevue (2041 148Th Ave Ne)

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.

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Ingredients

  • 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.

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Planned by Careme.