SWORDFISH WITH LEMON, OLIVES AND SUN-DRIED TOMATOES
This is an easy way to prepare fish in the microwave. You can also use other fish. Just decrease/increase the cooking time depending on how thick the fish is. This can also be doubled, but again, the cooking time will change.
Provided by Cookie16
Categories Microwave
Time 10m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- Arrange lemon slices, overlapping slightly, in a microwave-safe, shallow baking dish.
- Put the swordfish on top of the lemon.
- Sprinkle with olives, tomato and scallions.
- Drizzle with oil.
- Cover the dish tightly with plastic wrap.
- Microwave at high power for 4 minutes.
- Remove the dish, cut a slit in the plastic wrap and let stand a few minutes.
- Check for doneness. Return to microwave for short time if needed.
Nutrition Facts : Calories 310.5, Fat 15.8, SaturatedFat 3.1, Cholesterol 66.4, Sodium 412.9, Carbohydrate 9.9, Fiber 3.8, Sugar 1.9, Protein 35.3
MEDITERRANEAN SWORDFISH WITH TOMATOES AND OLIVES
Here is another for Worldwide for ZWT3 but I have made this and it was delish. Easy to make the only thing I left out is the hot red pepper flakes as I can't eat "Hot". I also used both green and black olives. I served with a simple tomato/feta salad and rice pilaf. QUICK, EASY AND DELISH!
Provided by MISSIB
Categories Very Low Carbs
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil in large heavy skillet over high heat.
- Season swordfish generously with salt and pepper.
- Sauté until browned on both sides.
- Transfer fish to a platter.
- Add remaining ingredients to skillet and reduce heat and simmer 5 minutes.
- Transfer fish to the sauce and cook, turning once until the fish is firm to the touch and cooked through, about 5 minutes.
Nutrition Facts : Calories 358.5, Fat 19.3, SaturatedFat 3.6, Cholesterol 66.4, Sodium 504.2, Carbohydrate 10.5, Fiber 3.5, Sugar 5.7, Protein 36.1
PAN-SEARED SWORDFISH WITH TOMATOES, OLIVES, AND CAPERS
Steps:
- Put the oil in a deep skillet, preferably nonstick, over medium-high heat. When the oil is hot, add the fish and brown it well, rotating and turning it as necessary and sprinkling it with salt and pepper; the process should take less than 10 minutes. Turn off the heat and remove the fish.
- Turn the heat to medium and add the garlic, capers, chiles, and olives. Cook, stirring occasionally, for about a minute; add the tomatoes and bring to a boil. Gently slide the fish into the sauce and cook, turning once, until it is tender, about 5 minutes more. Taste and adjust the seasoning as necessary, then garnish and serve.
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