485 kcal 32g protein 40 min Low-CalorieHigh-ProteinMediterraneanQuickGluten-Free-OptionPescatarian

Sicilian Swordfish Rolls with Pine Nuts, Raisins & Crispy Breadcrumbs

How to make authentic Sicilian swordfish rolls with pine nuts and raisins in under 45 minutes - a he

Sicilian Swordfish Rolls with Pine Nuts, Raisins & Crispy Breadcrumbs

Tender swordfish fillets are rolled around a sweet-savory filling of toasted pine nuts, golden raisins, and aromatic herbs, then finished with buttery crispy breadcrumbs for textural contrast.

Ingredients

Serves 4

  • 4 swordfish fillets (120g each)
  • 40g pine nuts, divided
  • 60g golden raisins, soaked and drained
  • 80g fresh breadcrumbs
  • 1 tbsp olive oil
  • 1 tbsp unsalted butter
  • 1 small yellow onion, finely diced
  • 2 garlic cloves, minced
  • 100g canned crushed tomatoes
  • 2 tbsp fresh parsley, chopped
  • 1 tsp fresh thyme leaves
  • 1/4 tsp red pepper flakes
  • Sea salt and freshly ground black pepper
  • 4 wooden toothpicks

Method

  1. Step 1: Preheat oven to 200°C (400°F). Pat swordfish fillets completely dry with paper towels, then season both sides with salt and pepper. Set aside while preparing the filling.

  2. Step 2: Heat a medium skillet over medium heat. Add 5g pine nuts and toast, stirring constantly, until golden and fragrant (about 2 minutes). Transfer to a bowl. Add breadcrumbs to the same pan and toast until golden (about 3 minutes). Set aside separately.

  3. Step 3: In the same skillet, heat olive oil over medium heat. Add diced onion and cook until translucent and softened (about 4 minutes). Add minced garlic and red pepper flakes, stir for 30 seconds until fragrant.

  4. Step 4: Add crushed tomatoes, half the toasted pine nuts, and drained raisins to the skillet. Simmer for 5 minutes until slightly thickened. Remove from heat, stir in parsley and thyme. Let cool for 5 minutes.

  5. Step 5: Lay each swordfish fillet flat. Spoon 2 tablespoons of the filling onto the center of each fillet. Roll tightly from short end to short end, securing with a toothpick. The fish should be snug but not compressed.

  6. Step 6: Heat the same skillet over medium-high heat. Add butter and sear the swordfish rolls seam-side down first for 2 minutes until golden. Flip and cook another 2 minutes. The fish should reach 63°C (145°F) internal.

  7. Step 7: Transfer skillet to preheated oven. Bake for 8-10 minutes until fish flakes easily and internal temp reaches 63°C. Rest for 2 minutes.

  8. Step 8: While fish rests, combine remaining toasted pine nuts with breadcrumbs. Spoon over the swordfish rolls and serve immediately with a lemon wedge.

Nutrition (per serving)

Calories485 kcal
Protein32 g
Carbohydrates28 g
Fat26 g
Fiber3 g

Tags & Keywords

  • healthy italian recipes
  • low calorie italian dinner
  • italian
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  • swordfish
  • 40-minute weeknight dinner
  • low-calorie
  • low-calorie-recipes
  • high-protein
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  • mediterranean-diet
  • heart-healthy