Swordfish with Zucchini and Orange
Serves 4
Time 15 min
Cooking swordfish in parchment paper seals in all the flavorful juices, making this a particularly tasty, tender dish. Add a garnish of fresh mint or basil if you like, and feel free to substitute your favorite whole grain for the barley.
Special Diets:
Ingredients
- 1 (12-ounce) swordfish steak, about 1 inch thick
- 2 zucchini, thinly sliced
- 1 large orange, peeled and diced
- 1/3 cup pitted black olives, chopped (optional)
- 2 cloves garlic, finely chopped
- 1/4 teaspoon ground black pepper
- 2 tablespoons white wine or orange juice
- 2 cups cooked barley
Method
Preheat the oven to 425°F.
Cut 4 pieces of parchment paper, each about 12 inches square.
Cut swordfish into 4 portions and place a piece of fish in the middle of each piece of paper; top fish with zucchini, orange and olives (if using).
Sprinkle evenly with garlic, pepper and wine.
Fold up parchment like a package, making sure the seam is at the top, to seal the ingredients inside; tuck under the ends.
Transfer to a baking sheet and bake until fish is almost opaque in the center and zucchini is tender, about 10 minutes. Be careful not to overcook; you can carefully unwrap parchment to check doneness.
Unseal packets and slide onto plates. Serve with barley.
Nutritional Info:
Per serving: 250 calories (45 from fat), 5g total fat, 1g saturated fat, 30mg cholesterol, 230mg sodium, 32g carbohydrates (5g dietary fiber, 6g sugar), 19g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 (12-ounce) swordfish steak, about 1 inch thick
- 2 zucchini, thinly sliced
- 1 large orange, peeled and diced
- 1/3 cup pitted black olives, chopped (optional)
- 2 cloves garlic, finely chopped
- 1/4 teaspoon ground black pepper
- 2 tablespoons white wine or orange juice
- 2 cups cooked barley