Swordfish with Lemon-Caper Sauce

recipe
After the swordfish is cooked, wine is added to the hot pan to loosen the browned bits from the bottom of the pan. This procedure creates a highly flavored sauce that perfectly complements the fish.

Yield:

4 servings (serving size: 1 steak and 1 tablespoon sauce)

Recipe from

Recipe Time

Prep: 13 Minutes
Cook: 14 Minutes

Nutritional Information

Calories 249
Fat 9.6 g
Satfat 2.5 g
Protein 34.6 g
Carbohydrate 3.8 g
Cholesterol 69 mg
Iron 1.7 mg
Sodium 576 mg
Caloriesfromfat 36 %
Fiber 0.2 g
Calcium 11 mg

Ingredients

4 (6-ounce) swordfish steaks (about 1 1/2 inches thick)
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 tablespoons all-purpose flour
1 1/2 teaspoons canola oil
Cooking spray
1/4 cup dry white wine
1 teaspoon minced shallots or red onion
1/2 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons fresh lemon juice
1 teaspoon butter
1 1/2 teaspoons chopped fresh parsley
2 teaspoons capers
Lemon slices (optional)

Preparation

Sprinkle fish with 1/4 teaspoon salt and pepper. Dredge fish in flour.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm.

Add wine to pan, scraping pan to loosen browned bits. Add shallots, and cook until liquid nearly evaporates (shallots will be soft). Add chicken broth and lemon juice, and cook until liquid is reduced by about one-third. Remove from heat. Add butter, stirring until butter melts. Stir in remaining 1/4 teaspoon salt, parsley, and capers. Serve sauce over fish, and garnish with lemon slices, if desired.

Note:

Oxmoor House Healthy Eating Collection

January 2006
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