Pasta With Swordfish And Olives
|Olive oil||1 Tablespoon (About 15 Milliliter)|
|Garlic||4 Clove (20 gm)|
|Hot red pepper flakes||1⁄4 Teaspoon (About 1 Milliliter)|
|Plum tomatoes||28 Ounce (Around 796 Rnl Tin Variety)|
|Olives||3 Tablespoon (Green Or Black Variety, About 45 Milliliter)|
|Capers||2 Tablespoon (Around 25 Milliliter)|
|Swordfish||1 1⁄2 Pound (About 750 G)|
|Penne||1 Pound (About 500 G)|
|Chopped parsley||1⁄4 Cup (4 tbs) (About 50 Milliliter)|
|Shredded basil/Chopped parsley||1⁄4 Cup (4 tbs)|
Heat oil in large, deep non-stick skillet.
Add garlic, onion and hot pepper flakes.
Cook gently for a few minutes.
Add carrot and celery and cook for 5 minutes longer.
If vegetables begin to stick or burn, add a little water.
Add tomatoes and bring to boil.
Lower heat and simmer for 10 minutes, until reduced and slightly thickened.
Add olives, capers and swordfish and cook gently for 5 to 7 minutes, until fish is just cooked through.
Meanwhile, bring large pot of water to boil.
Add pasta and cook until tender but firm.
Drain well and toss with sauce, parsley and basil.
Taste and season with salt and pepper if necessary.
Calories 354 Calories from Fat 67
% Daily Value*
Total Fat 7 g11.2%
Saturated Fat 1.2 g6.1%
Trans Fat 0 g
Cholesterol 33.2 mg11.1%
Sodium 244.4 mg10.2%
Total Carbohydrates 49 g16.2%
Dietary Fiber 6 g24.2%
Sugars 3.2 g
Protein 25 g50.6%
Vitamin A 68.8% Vitamin C 28%
Calcium 5.8% Iron 14.8%
*Based on a 2000 Calorie diet