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Prep Time:20 minsAdditional Time:25 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:20 minsAdditional Time:25 minsTotal Time:45 minsServings:4Yield:4 servings
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:25 mins
Additional Time:
25 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2 ½cupswater½teaspoonsalt, divided½cupcoarse or regular yellow cornmeal or polenta1tablespoonextra-virgin olive oil4mediumstalks celery, diced2clovesgarlic, minced1(15 ounce) canno-salt-added diced tomatoes¼cupgreen olives, such as Sicilian colossal or Cerignola, rinsed, pitted and coarsely chopped3tablespoonschopped fresh basil1tablespooncapers, rinsed⅛teaspoonground pepperPinch of crushed red pepper1poundswordfish, cut into 4 steaksFresh basil for garnish
Cook Mode(Keep screen awake)
Ingredients
2 ½cupswater
½teaspoonsalt, divided
½cupcoarse or regular yellow cornmeal or polenta
1tablespoonextra-virgin olive oil
4mediumstalks celery, diced
2clovesgarlic, minced
1(15 ounce) canno-salt-added diced tomatoes
¼cupgreen olives, such as Sicilian colossal or Cerignola, rinsed, pitted and coarsely chopped
3tablespoonschopped fresh basil
1tablespooncapers, rinsed
⅛teaspoonground pepper
Pinch of crushed red pepper
1poundswordfish, cut into 4 steaks
Fresh basil for garnish
DirectionsBring 2 cups water to a boil in a medium saucepan over high heat. Add 1/4 tsp. salt. Slowly pour in cornmeal (or polenta) in a gentle stream, stirring rapidly with a whisk or wooden spoon to avoid lumps. Cook, stirring, until the mixture starts to thicken, about 3 minutes.Reduce heat to a low simmer. Cook, stirring every 5 minutes, until the polenta easily comes away from the sides of the pan, 20 to 25 minutes. While stirring, crush any lumps against the side of the pan. If the polenta becomes too thick to stir, add 1/2 cup water. The final texture should be similar to a thick porridge. Remove from heat and cover to keep warm.Meanwhile, heat oil in a large skillet over medium heat. Add celery; cook, stirring occasionally, until tender, about 5 minutes. Add garlic; cook until aromatic but not browned, 30 seconds. Stir in tomatoes, olives, basil, capers, ground pepper, crushed red pepper, and the remaining 1/4 tsp. salt. Cover, reduce heat to low, and simmer for 5 minutes.Place swordfish steaks in the simmering sauce. Cover and cook until the fish is cooked through, 10 to 15 minutes.To serve, spoon the polenta onto a large serving platter. Arrange the fish over the polenta, top with the sauce, and garnish with fresh basil, if desired.TipsTo make ahead: Refrigerate polenta (Steps 1-2) for up to 1 week. To reheat, combine with 1/2 cup water in a saucepan over medium heat, stirring occasionally.Originally appeared: Diabetic Living Magazine, Fall 2019
Directions
Bring 2 cups water to a boil in a medium saucepan over high heat. Add 1/4 tsp. salt. Slowly pour in cornmeal (or polenta) in a gentle stream, stirring rapidly with a whisk or wooden spoon to avoid lumps. Cook, stirring, until the mixture starts to thicken, about 3 minutes.Reduce heat to a low simmer. Cook, stirring every 5 minutes, until the polenta easily comes away from the sides of the pan, 20 to 25 minutes. While stirring, crush any lumps against the side of the pan. If the polenta becomes too thick to stir, add 1/2 cup water. The final texture should be similar to a thick porridge. Remove from heat and cover to keep warm.Meanwhile, heat oil in a large skillet over medium heat. Add celery; cook, stirring occasionally, until tender, about 5 minutes. Add garlic; cook until aromatic but not browned, 30 seconds. Stir in tomatoes, olives, basil, capers, ground pepper, crushed red pepper, and the remaining 1/4 tsp. salt. Cover, reduce heat to low, and simmer for 5 minutes.Place swordfish steaks in the simmering sauce. Cover and cook until the fish is cooked through, 10 to 15 minutes.To serve, spoon the polenta onto a large serving platter. Arrange the fish over the polenta, top with the sauce, and garnish with fresh basil, if desired.TipsTo make ahead: Refrigerate polenta (Steps 1-2) for up to 1 week. To reheat, combine with 1/2 cup water in a saucepan over medium heat, stirring occasionally.
Bring 2 cups water to a boil in a medium saucepan over high heat. Add 1/4 tsp. salt. Slowly pour in cornmeal (or polenta) in a gentle stream, stirring rapidly with a whisk or wooden spoon to avoid lumps. Cook, stirring, until the mixture starts to thicken, about 3 minutes.
Reduce heat to a low simmer. Cook, stirring every 5 minutes, until the polenta easily comes away from the sides of the pan, 20 to 25 minutes. While stirring, crush any lumps against the side of the pan. If the polenta becomes too thick to stir, add 1/2 cup water. The final texture should be similar to a thick porridge. Remove from heat and cover to keep warm.
Meanwhile, heat oil in a large skillet over medium heat. Add celery; cook, stirring occasionally, until tender, about 5 minutes. Add garlic; cook until aromatic but not browned, 30 seconds. Stir in tomatoes, olives, basil, capers, ground pepper, crushed red pepper, and the remaining 1/4 tsp. salt. Cover, reduce heat to low, and simmer for 5 minutes.
Place swordfish steaks in the simmering sauce. Cover and cook until the fish is cooked through, 10 to 15 minutes.
To serve, spoon the polenta onto a large serving platter. Arrange the fish over the polenta, top with the sauce, and garnish with fresh basil, if desired.
Tips
To make ahead: Refrigerate polenta (Steps 1-2) for up to 1 week. To reheat, combine with 1/2 cup water in a saucepan over medium heat, stirring occasionally.
Originally appeared: Diabetic Living Magazine, Fall 2019
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Nutrition Facts(per serving)276Calories12gFat19gCarbs22gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
