Mediterranean Swordfish

medimeals's picture

Oct. 12, 2012

Juliana teaches you how to make fresh sword fish with olives, capers, and mint leaves. This Mediterranean Diet recipe is delicious and easy to make for your healthy meal plan. Fresh fish is an important part of Mediterranean cuisine. It's a lean protein that has many health benefits. This dish will make you love fish and keep you coming back for more! All you need are some staple Mediterranean ingredients and magic happens. This meal can be accompanied with a refreshing glass of chilled white wine and a side of rice.

Ingredients

Kalamata olives 1 Cup (16 tbs) , sliced
Capers 2 Teaspoon
Garlic 2 Clove (10 gm) , sliced
Fresh mint 1 Tablespoon
Sea salt 1 Teaspoon
Red wine vinegar 4 Tablespoon
Extra virgin olive oil 2 Tablespoon
Flour 2 Tablespoon
Swordfish 24 Ounce (thick cut boneless, skinless fish fillets)

Directions

MAKING

1. Heat oil in a medium non-stick skillet over medium heat.

2. Coat the fish fillets with seasoned flour. Dust off excess. Place in the pan with heated oil and sear for 3-4 minutes on each side.

3. In another pan, heat oil and fry the garlic until golden. Add olives, capers, and mint. Pour this over the fish fillets.

4. Add vinegar and simmer for 2 minutes until the fish is cooked.

SERVING

5. Serve the fish with the sauce spooned on top. Garnish with mint. Accompany with lemon wedges. You can serve the fish with pasta, rice or greens on the side.

Recipe Summary

Difficulty Level: Very Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 435Calories from Fat 254

 % Daily Value*

Total Fat 28 g43.1%

Saturated Fat 2 g10%

Trans Fat 0 g

Cholesterol

Sodium 941 mg39.21%

Total Carbohydrates 10 g3.3%

Dietary Fiber %

Sugars

Protein 35 g70%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet