Rich, meaty swordfish steak cooks up meltingly tender under a blanket of flavorful vegetables and tangy capers.
- 1 (3/4-pound) swordfish steak skin removed
- 2 medium tomatoes diced
- 2 small zucchini or yellow summer squash or one of each, diced (about 2 1/2 cups)
- 3 cloves garlic finely chopped
- 2 tablespoons brined capers drained and chopped
Preheat the oven to 400°F. Cut swordfish into 4 equal pieces and place in a 9x13-inch baking dish. In a large bowl, toss tomatoes, squash, garlic and capers together. Spoon mixture over swordfish and bake until vegetables are tender and fish is almost opaque in the center, about 20 minutes. Serve fish with vegetables and juices spooned over the top.
Per serving: 150 calories (60 from fat), 6g total fat, 1.5g saturated fat, 55mg cholesterol, 210mg sodium, 6g carbohydrates (2g dietary fiber, 4g 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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