Mediterranean Swordfish

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.

Yield: Makes 4 servings
Recipe from Southern Living

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Nutritional Information

Amount per serving
  • Calories: 247
  • Calories from fat: 35%
  • Fat: 9.6g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 1.8g
  • Protein: 32g
  • Carbohydrate: 5.9g
  • Fiber: 1.5g
  • Cholesterol: 60mg
  • Iron: 1.9mg
  • Sodium: 665mg
  • Calcium: 32mg

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

Preparation

  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.
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