Italian Stuffed Swordfish Rolls Recipe

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Italian Stuffed Swordfish Rolls
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Ingredients:

Directions:

  1. Cut swordfish in half, remove any bones you see, and brush with 2 TB of olive oil. Refrigerate till ready to use.
  2. Heat oven to 400 degrees.
  3. Make tomato sauce:.
  4. Heat the 2 tb olive oil in saucepan, over med heat. Add garlic and onion and cook till garlic is golden and onion is soft (careful not to burn garlic!)
  5. Stir in tomatoes, wine, oregano, and season with salt and pepper. cover and cook over medium heat for 15 minute If you want a smooth sauce blend or puree in a blender or food processor. If not leave it be.
  6. Combine bread crumbs, capers, garlic, parsley, salt and pepper in a bowl. Add 2 tablespoons of the olive oil and mix well, to a make a paste like mixture.
  7. Place each swordfish steak between two pieces of wax paper and pound gently to 1/4 inch thickness.
  8. Place one-eighth of the bread-crumb mixture near one end of each piece of fish and roll it up as neatly as possible, tucking in the ends. Secure with toothpicks.
  9. Heat remaining 4 TB olive oil in ovenproof skillet/pan. Brown swordfish over medium-high heat. After 3-4 min pour tomato sauce over and place in oven and bake for 15 min, occasionally basting with sauce. Garnish with lemon wedges and basil leaves.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 351.77 Kcal (1473 kJ)
Calories from fat 255.48 Kcal
% Daily Value*
Total Fat 28.39g 44%
Sodium 327.67mg 14%
Potassium 412.03mg 9%
Total Carbs 17.88g 6%
Sugars 6.61g 26%
Dietary Fiber 3.31g 13%
Protein 3.29g 7%
Vitamin C 18.2mg 30%
Iron 1.8mg 10%
Calcium 70.8mg 7%
Amount Per 100 g
Calories 146.19 Kcal (612 kJ)
Calories from fat 106.17 Kcal
% Daily Value*
Total Fat 11.8g 44%
Sodium 136.17mg 14%
Potassium 171.23mg 9%
Total Carbs 7.43g 6%
Sugars 2.75g 26%
Dietary Fiber 1.38g 13%
Protein 1.37g 7%
Vitamin C 7.6mg 30%
Iron 0.7mg 10%
Calcium 29.4mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.7
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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