Swordfish with Zucchini and Orange

Serves 4

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.

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 garlic cloves, finely chopped
  • 1/4 teaspoon ground black pepper
  • 2 tablespoons white wine or orange juice
  • 2 cups cooked barley
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Method: 

Preheat 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 carbohydrate (5g dietary fiber, 6g sugar), 19g protein
Special Diets: 

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. See our Terms of Service.

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