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Seared Swordfish with Brothy Farro_MidPage – 1

Seared Swordfish with Brothy Farro

This seared swordfish with brothy farro is an incredibly easy and healthy swordfish recipe. It's so easy to make and the aromatic broth is delicious.
5 from 3 votes
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 510kcal

Equipment

  • Medium pot
  • Wide pan or deep skillet
  • Skillet
  • Colander

Ingredients

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

Swordfish:

  • 1 pound swordfish cut into 4 ounce portions
  • 2 teaspoons neutral cooking oil
  • 2 tablespoons butter
  • Salt and pepper to taste

Instructions

Cook the Farro:

  • Bring 8 cups of water to a boil in a pot. Add the farro and 1 teaspoon salt. Reduce heat to a low boil and cook for 25-30 minutes. The farro should be tender but not overcooked. Drain and set aside.

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.

Simmer the Broth:

  • Reduce heat on the broth to low and stir in the scallions and the cooked farro. Simmer the broth for 20 minutes. Add the Roma tomatoes and cook for 5-10 minutes more. Taste and season again to your preferences.

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.

To Serve:

  • Divide the brothy farro between shallow bowls and place a seared swordfish filet on top. Garnish with a drizzle of extra virgin olive oil, if desired. Enjoy!

Nutrition

Calories: 510kcal | Carbohydrates: 46g | Protein: 29g | Fat: 24g | Saturated Fat: 10g | Cholesterol: 105mg | Sodium: 216mg | Potassium: 863mg | Fiber: 10g | Sugar: 4g | Vitamin A: 1182IU | Vitamin C: 15mg | Calcium: 58mg | Iron: 2mg