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Mediterranean Swordfish

Yield Makes 4 servings
Grouper makes a terrific substitute, but it will cook more quickly than swordfish. Check to see if it flakes with a fork after 15 to 20 minutes.

Ingredients

  • 1 medium onion, chopped
  • 2 teaspoons olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon pepper, divided
  • 1/2 cup dry white wine or chicken broth
  • 1/4 cup chopped pimiento-stuffed olives
  • 1 tablespoon small capers, drained
  • 4 (8-ounce) swordfish steaks (about 3/4 to 1 inch thick)
  • 2 plum tomatoes, seeded and diced
  • 1/4 cup chopped fresh parsley

Nutrition Information

  • calories 247
  • caloriesfromfat 35 %
  • fat 9.6 g
  • satfat 2.2 g
  • monofat 4.9 g
  • polyfat 1.8 g
  • protein 32 g
  • carbohydrate 5.9 g
  • fiber 1.5 g
  • cholesterol 60 mg
  • iron 1.9 mg
  • sodium 665 mg
  • calcium 32 mg

How to Make It

  1. Sauté onion in hot oil in an ovenproof skillet or pan over medium heat 3 minutes or until tender. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; sauté 1 minute. Reduce heat to low; stir in wine, olives, and capers.

  2. Sprinkle fish evenly with remaining salt and pepper. Place fish over onion mixture.

  3. Bake, covered, at 400° for 26 minutes or until fish flakes with a fork. Sprinkle with diced tomatoes and parsley.