Swordfish Mediterraneo

A fast and easy fish recipe with flavors of the Mediterranean.

Prep Time: 10 min    Total Time: 30 min

WHAT YOU NEED:

¾ lb. swordfish (tuna, snapper, salmon— any fish works well)

1 Tbsp. olive oil

½ white onion, cut in ¼ inch slices

1/3 cup dry rose or white wine

1 medium lemon (for the juice and 2 tsp. grated lemon zest)

1/8 tsp. each salt and freshly ground pepper (or to taste)

1 cup cherry tomatoes, cut into halves

2 tsp. capers (small nonpareil variety)

1 tsp dried tarragon leaves, crumbled

MAKING IT:

Heat oil in non-stick skillet over medium heat; add onions and sauté until soft.  Place the fish on top of onions. Pour wine and lemon juice over fish; sprinkle salt, pepper and lemon zest over fish.  Layer tomatoes and capers onto fish; add tarragon.

Cover skillet; turn heat to medium-low (fish should gently simmer). Cook for about 20 minutes or until fish is cooked through and internal temperature reaches 145◦F. Makes 2-3 servings.

NUTRITION:

Nutrition Information per serving (1/2 Recipe): 300 Calories; 17 g Total Fat; (3.5 g Sat Fat); 95 mg Chol; 390 mg Sodium; 6 g Total Carb; (2 g Fiber; 3 g Sugars); 30 g Protein; 100% DV Vitamin D, 20% DV Potassium

TIPS:

Check out the Monterrey Bay Aquarium Seafood Watch website to learn about selecting fish that is fished or farmed sustainably.

Serve with brown rice, which takes about the same amount of time to cook.