Medium pot
Wide pan or deep skillet
Skillet
Colander
Brothy Farro:
- 1 cup farro
- 2 teaspoons extra virgin olive oil
- 1 yellow onion peeled and diced
- 4 cloves garlic peeled and thinly sliced
- 2 tablespoons butter
- 4 cups water
- 1 teaspoon dry thyme
- 6 scallions trimmed and minced
- 4 Roma tomatoes quartered
- Salt, pepper, and crushed red pepper to taste
Prepare the Broth:
While the farro cooks, prepare the broth. In a wide pot, heat the extra virgin olive oil over medium heat. Add the onion and cook, stirring often, for 5-6 minutes until translucent. Do not let the onion brown.
Add the sliced garlic and cook another minute or so.
Melt the butter into the pot. Once frothy, add the water and bring to a boil. Season liberally with salt, pepper, and crushed red pepper. Add the thyme.
Cook the Swordfish:
After adding the tomatoes to the broth, cook the swordfish.
Pat the swordfish dry and season all over with salt and pepper.
Heat the oil in a skillet over high. Once very hot, add the swordfish and cook without moving for 2-4 minutes. Note: Depending on the size of your skillet, you may need to cook the swordfish in batches. Do not overcrowd the skillet.
Flip the swordfish and add the butter. Cook an additional 2-4 minutes, using a spoon to baste the swordfish as it cooks. Turn off the heat.
Calories: 510kcal | Carbohydrates: 46g | Protein: 29g | Fat: 24g | Sodium: 216mg | Fiber: 10g | Sugar: 4g | Vitamin C: 15mg