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.
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Servings: 4
Calories: 510kcal
Equipment
- Wide pan or deep skillet
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 | Sodium: 216mg | Fiber: 10g | Sugar: 4g | Vitamin C: 15mg
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