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Seared Swordfish With Tomato-olive Sauce Recipe

Seared Swordfish With Tomato-olive Sauce Recipe

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Seared Swordfish With Tomato-olive Sauce

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Ingredients:

Serving

1 tbsp lime juice
4 tsp extra virgin olive oil, divided
1/4 tsp fresh ground pepper, divided
1/8 tsp salt
16 oz swordfish steaks
1 small onion, chopped (1/2 cup)
1 garlic clove, minced
1/2 tsp ground cumin
1 (14 1/2 oz) can roasted diced tomatoes
1/3 cup water
1 tbsp olive, chopped

Directions:

Heat oven to 425 degrees F.
In ziptop bag, mix together lime juice, 1 tsp oil, 1/8 tsp pepper and salt. Add swordfish; turn to coat. Refrigerate while preparing tomato sauce.
Meanwhile, in medium saucepan, heat 2 tsp of the olive oil over medium heat until hot. Add onion; cook 3 to 4 minutes or until softened, stirring frequently. Add garlic and cumin; cook and stir 30 seconds. Add tomatoes and water; bring to a simmer. Simmer 10 minutes or until thickened, stirring occasionally.
While sauce is simmering, remove swordfish from marinade; discard marinade. Heat remaining 1 tsp olive oil in large nonstick skillet over medium-high heat until hot. Add swordfish; cook 2 to 3 minutes or until browned on one side. Place swordfish on baking sheet (sprayed with cooking spray), browned side up. Bake 6 to 8 minutes or until swordfish is opaque in center.
Stir remaining 1/8 tsp pepper and olives into sauce. Serve with swordfish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	160.94 Kcal (674 kJ)
Calories from fat	90.82 Kcal
		% Daily Value*
Total Fat	10.09g	16%
Cholesterol	29.48mg	10%
Sodium	244.45mg	10%
Potassium	261.28mg	6%
Total Carbs	2.84g	1%
Sugars	1.04g	4%
Dietary Fiber	0.54g	2%
Protein	15.06g	30%
Vitamin C	4mg	7%
Iron	53.5mg	297%
Calcium	12.9mg	1%

Amount Per 100 g
Calories	93.91 Kcal (393 kJ)
Calories from fat	52.99 Kcal
		% Daily Value*
Total Fat	5.89g	16%
Cholesterol	17.2mg	10%
Sodium	142.64mg	10%
Potassium	152.46mg	6%
Total Carbs	1.66g	1%
Sugars	0.61g	4%
Dietary Fiber	0.32g	2%
Protein	8.79g	30%
Vitamin C	2.3mg	7%
Iron	31.2mg	297%
Calcium	7.5mg	1%

* 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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