By Tatiana Pasichnyk
Swordfish stake in tomato sauce
4 steps
Prep:5minCook:10min
You know how fast fish moves from done to “overdone”? Then it tastes dry and chewy. Not cool, right?
So, here is an idea for a quick healthy delicious dinner! A novel way to cook swordfish that marries the tomato flavors very well. I have made this numerous times and each time a bit differently. One of the options is to add steamed minced carrots and broccoli to the tomatoes, few garlic gloves and oregano. Very delish and juicy!
Updated at: Thu, 17 Aug 2023 13:32:24 GMT
Nutrition balance score
Great
Glycemic Index
37
Low
Glycemic Load
10
Moderate
Nutrition per serving
Calories425.5 kcal (21%)
Total Fat18.9 g (27%)
Carbs27.7 g (11%)
Sugars12.1 g (13%)
Protein39.3 g (79%)
Sodium363 mg (18%)
Fiber7.7 g (28%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
- Salt and pepper the swordfish steaks.
Step 2
- In a saute pan heat the oil, and quickly brown the swordfish on both sides (one minute on hight heat for each side).
Step 3
- In the same pan, add minced garlic, then pour tomatoes and oregano.
Step 4
- Cover the pan, and cook at a low simmer for 4-5 minutes, then add carrots and broccoli and simmer for 2 more minutes.
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