Seafood
Swordfish with an olive tapenade
Swordfish is a steakier fish that holds up well to grilling or sautéing. It is high in protein and rich in Omega-3 Fatty Acids. This is an easy weeknight meal, not too much chopping or prep. A lot of good flavor here with the olives and capers then add the lemon and white wine its the perfect compli
Ingredients
- 2 tbls Olive oil
- 2 Large swordfish steaks
- 2 tbls Olive oil
- 4-5 Garlic cloves chopped
- 2 large Shallot chopped
- 2 cup Sweet pepper mix
- 1/2cup Green olives
- 1/4 cup Capers
- 1 cup White wine
- 1/2 cup Water
- 1 Lemon
- 1/4 cup Parsley
Directions
- 1
Set Oven to 450 degrees.
- 2
Add Oil to pan when hot add the fish and brown 3-4 min per side.
- 3
Transfer fish to a sheet pan lined with aluminum foil or silicone mat then finish them in the oven for 6 min.
- 4
To the same pan add oil, garlic, and shallots. Sauté 3 min.
- 5
Add peppers cook for 5 min. ****After the 6 minutes Reduce oven heat to 300****
- 6
To the pan add olives and capers and cook for 4 min. Add salt.
- 7
Add wine and continue to sauté for about 3 min then add water and sauté another 3 min.
- 8
Add lemon and parsley.
- 9
To Serve: To make it a complete meal add black or brown rice or any high quality grain.
- 10
Spoon the sautéed mixture then top it with the fish.
- 11
Garnish with parsley and a lone slice.
- 12
Calories: Approximately 370 kcal Protein: Approximately 26g Fat: Approximately 19g Saturated Fat: Approximately 3g Carbohydrates: Approximately 14g Fiber: Approximately 3g Sugars: Approximately 6g Nutritional disclaimer: Nutritional information is provided as a reference using AI and an online calculator. We recommend verifying the information independently. It could vary based on cooking methods, amounts, and ingredients used
