Italian Swordfish Recipe

Italian Swordfish Recipe
Italian Swordfish Recipe

Prep Time: 25 minutes

Cook Time: 1 hour

Total Time: 1 hour, 25 minutes

Category: Fish

Cuisine: American

Italian Swordfish Recipe

This fish recipe is an easy and delicious way to prepare any fish. We use swordfish, add some asparagus and brown rice.

Ingredients

  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 pound can peeled tomatoes or use 6-8 fresh Roma tomatoes, peeled and chopped
  • 1/2 cup dry white wine
  • 1/2 teaspoon crushed red pepper flakes
  • 1 teaspoon grated lemon rind
  • freshly ground pepper
  • 1/2 teaspoon kosher salt (optional)
  • 4 5-ounce slices of swordfish

Instructions

  1. cooked brown rice (optional)
  2. In a large nonstick pan, boil the oil and add the garlic. Sauté for one minute making sure that the garlic does not burn. Add the tomatoes and simmer, breaking up the tomatoes with the back of a wooden spoon. Add the wine, pepper flakes and lemon zest. Simmer another 5 minutes. Add the pepper, and salt, if using. (If you are using fresh tomatoes simmer until the tomatoes are softened and can be broken up with the spoon)
  3. Slip the fish into the tomato sauce, covering the fish with some of the sauce. Bring to a simmer. Cover the pan and poach the fish until it is just done.
  4. To serve. Place the fish on a bed of brown rice (if using) and top with 3 tablespoons of the tomato sauce.

Notes

Diabetic Exchanges: 1 vegetable, 1 fat, 4 very lean meat

Nutrition Facts

Italian Swordfish Recipe

Serves 4

Amount Per Serving
Calories 220
% Daily Value*
Total Fat 7 10.8%
Saturated Fat 1.5 7.5%
Trans Fat
Cholesterol 50 16.7%
Sodium 130 5.4%
Total Carbohydrate 6 2%
Dietary Fiber 1 4%
Sugars
Protein 28
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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