Stone Soup Vlog: Tomato Poached Swordfish 

In this monthly vlogging series, Stone Soup blogger Celestina Brunetti demonstrates recipes using ingredients featured in the most recent issue of Food & Nutrition Magazine. For May, Celestina shares with us how to make tomato-poached swordfish. 



Tomato Poached Swordfish 

Serves 2

Ingredients

  • 1 teaspoon olive oil
  • 1 tablespoon finely chopped shallot
  • 1 clove sliced garlic
  • ¼ cup white wine
  • 1 14.5-ounce can diced tomatoes
  • ½ cup water
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 2 4-ounce fillets of swordfish
  • 1 tablespoon drained capers

Directions

  1. Heat olive oil in a medium skillet over medium-high heat.
  2. Add shallots and garlic and sauté until translucent, about 3 to 5 minutes.
  3. Deglaze pan with white wine. Add tomatoes and water. Bring to a boil, add dried herbs and salt and then bring heat down to a simmer.
  4. Add swordfish fillets to the simmering liquid. Poach for 5 to 10 minutes, flipping halfway through, until it reaches an internal temperature of 145°F.
  5. Remove fish from the poaching liquid and top with capers and some of the diced tomato. Enjoy!

Notes:

  1. If using fresh herbs, wait until end of the cooking process to add them.
  2. It is important that the temperature of the liquid is close to the desired internal temperature of the protein (145° F), as this will prevent the fish from becoming rubbery.
  3. The FDA recommends women of childbearing age, especially women who are pregnant or breastfeeding, and young children avoid swordfish due to its high mercury level.
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Celestina Brunetti, RDN, LD
Celestina Brunetti, RDN, LD, is a chef and nutritionist. She has worked with the University of Nevada Cooperative Extension developing culinary demonstration videos for its Expanded Food and Nutrition Education Program, as well as written curriculum for disease-specific culinary nutrition classes for the Las Vegas community. You can view more of her videos here. Connect with Celestina on her website and on Facebook, Instagram and Twitter.