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
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
Serving Size
Calories
250
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Total Sugars
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. See our Terms of Service.