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Mediterranean Swordfish With Tomatoes and Olives Recipe

Mediterranean Swordfish With Tomatoes and Olives Recipe

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Mediterranean Swordfish With Tomatoes and Olives

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Ingredients:

Serving

3 tbsp olive oil
1 1/2-2 lbs swordfish steaks, cut into 4 - 6 portions
salt & freshly ground black pepper
2 -4 garlic cloves, finely chopped
2 (15 oz) cans tomatoes, with liquid
1/2 cup black olives
1/4 cup chopped parsley
3 tbsp capers, drained
hot red pepper flakes (optional)

Directions:

Heat oil in large heavy skillet over high heat.
Season swordfish generously with salt and pepper.
Sauté until browned on both sides.
Transfer fish to a platter.
Add remaining ingredients to skillet and reduce heat and simmer 5 minutes.
Transfer fish to the sauce and cook, turning once until the fish is firm to the touch and cooked through, about 5 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	212.69 Kcal (890 kJ)
Calories from fat	137.98 Kcal
		% Daily Value*
Total Fat	15.33g	24%
Cholesterol	34.39mg	11%
Sodium	506.03mg	21%
Potassium	308.87mg	7%
Total Carbs	2.03g	1%
Sugars	0.52g	2%
Dietary Fiber	0.92g	4%
Protein	17.74g	35%
Vitamin C	5.3mg	9%
Iron	62.4mg	347%
Calcium	19.1mg	2%

Amount Per 100 g
Calories	120.34 Kcal (504 kJ)
Calories from fat	78.07 Kcal
		% Daily Value*
Total Fat	8.67g	24%
Cholesterol	19.46mg	11%
Sodium	286.31mg	21%
Potassium	174.76mg	7%
Total Carbs	1.15g	1%
Sugars	0.29g	2%
Dietary Fiber	0.52g	4%
Protein	10.04g	35%
Vitamin C	3mg	9%
Iron	35.3mg	347%
Calcium	10.8mg	2%

* 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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