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Sweet and Sour Swordfish

  • SERVINGS: 4
  • FAST
  • HEALTHY
  1. 1/4 cup ketchup
  2. 3 tablespoons white vinegar
  3. 3 tablespoons sugar
  4. 1/2 teaspoon dark soy sauce
  5. 3 tablespoons minced carrot
  6. 3 tablespoons minced green bell pepper
  7. 2 scallions, white parts only, minced
  8. 2 teaspoons cornstarch dissolved in 2 teaspoons cold water
  9. 1/4 teaspoon peanut oil
  10. Four 4-ounce swordfish steaks, cut about 1 inch thick
  11. Two 1/2-inch slices fresh ginger, lightly smashed
  1. In a small nonreactive saucepan, combine the ketchup, vinegar, sugar, soy sauce and 1/3 cup of cold water. Bring to a boil over moderate heat, stirring. Add the carrot, green pepper and scallions and bring to a boil. Stir the cornstarch mixture, then add it to the pan; stir until the sauce boils and thickens, about 30 seconds. Remove from the heat and cover.
  2. Set a large skillet over high heat for 30 seconds. Add the peanut oil and when a wisp of white smoke appears, add the swordfish steaks and 1 slice of the ginger. Reduce the heat to moderate and cook the fish for 4 minutes. Turn the steaks, add the remaining slice of ginger and cook until the fish is just opaque, about 4 minutes longer. Transfer the swordfish to plates, spoon the sauce on top and serve.
Notes One Serving Calories 206 kcal, Total Fat 4.4 gm, Saturated Fat 1.2 gm.

Suggested Pairing

All this swordfish needs is a tart, refreshing white that can act as a flavor foil for the richness of the fish and the sweet yet tangy sauce. That's Sauvignon Blanc territory. Two good options are the Geoff Merrill from Australia and the Bernardus from California.