Parmesan Swordfish with Fennel Recipe

Serves/Makes: 6 servings


  • 3 swordfish steaks (about 8 ounces each), 1 inch thick
  • 2 bulbs fennel, stalks removed, fronds reserved
  • 3 tablespoons butter or olive oil, divided use
  • 1 teaspoon coarse salt, divided use
  • 1/2 teaspoon cracked pepper
  • 1/4 teaspoon ground red pepper
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup Pernod or dry white wine
How to cook Parmesan Swordfish with Fennel:
  • Heat oven to 325°F (165°C).
  • Heat a medium saucepan of water to a boil. Trim fennel bulbs; slice thinly. Add to boiling water; cook 10 minutes. Drain. Place in a bowl; toss with 1 tablespoon of butter and 1/4 teaspoon of the salt. Set aside.
  • Meanwhile, season the swordfish steaks with remaining 3/4 teaspoon of the salt, cracked pepper, and red pepper. Heat remaining 2 tablespoons of the butter over medium-high heat in large oven-safe skillet; add fish.
  • Cook until lightly browned on one side, 3 minutes. Arrange fennel around swordfish. Sprinkle Parmesan over fennel.
  • Bake in the preheated oven until fish is almost cooked through, about 7 minutes. Transfer fish and fennel to a platter; keep warm.
  • Heat skillet over high heat; add Pernod, stirring to scrape up browned bits. Cook 1 minute.
  • Spoon sauce over the Parmesan Swordfish with Fennel and serve.


The Parmesan Swordfish with Fennel recipe easy to cook and so good!
Fennel is one of those overlooked vegetables. It's time to bring it out of its hiding place.
This main dish pairs the mild, licorice-flavored plant with equally mild fish steaks and the salty deliciousness of Parmsesan cheese. Altogether, they create an elegant, but quick meal.
Then add a simple cherry-tomato salad tossed with balsamic vinegar, toasted Italian bread, and ice cream with a favorite topping from a jar.


Avoiding alcohol? Substitute chicken broth for the Pernod or white wine.
Other thin, mild fish steaks or fillets such as halibut, trout, orange roughy, snapper or whitefish work equally well.

Nutritional Value Per serving:

233 calories, 47 percent calories from fat, 12 grams total fat, 62 milligrams cholesterol, 6 grams saturated fat, 25 grams protein, 6 grams carbohydrates, 3 grams total fiber, 666 milligrams sodium.

This recipe for Parmesan Swordfish with Fennel serves/makes: 6 servings

The Parmesan Swordfish with Fennel recipe and the pictures are adopted from The Our Favorite Fish & Seafood Recipes Cookbook.

Main Ingredient: Swordfish (more Swordfish recipes)
Preparation Method: Baked (more Baked recipes)

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