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Spanish Swordfish With Tomatoes in Herb Sauce Recipe

Spanish Swordfish With Tomatoes in Herb Sauce Recipe

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Spanish Swordfish With Tomatoes in Herb Sauce

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Ingredients:

Serving

4 swordfish fillets
4 medium tomatoes, peeled and halved, seeded
1 tbsp breadcrumbs
1 garlic clove, crushed
1 tsp fresh oregano leaves, chopped
2 -4 tbsp olive oil
salt and pepper
4 -6 fresh basil leaves, chopped (as many as you prefer)
4 -6 fresh italian parsley, chopped (as many as you prefer)
4 shallots, chopped (or 1 small yellow or white onion)
1/2 lemon , juice of
6 seedless spanish black olives, halved (optional)
4 sprigs italian parsley (optional)
12 capers (optional)

Directions:

Preheat oven to 350 degrees F.
Place swordfish fillets on a plate and sprinkle with olive oil, if you like, or leave plain and cover with plastic wrap. Set aside.
To make the sauce heat 2 or more tbsp olive in a frying pan, add chopped basil and parsley, shallots (or small onion), salt and pepper to taste. Stir gently as it cooks.
When the shallots (or onion) is translucent, set aside.
In a bowl mix the crushed garlic, breadcrumbs, oregano and lemon juice, salt and pepper to taste.
Place the halved, prepared tomatoes on a baking tray and cover with the oil and garlic mixture.
Bake in the oven for about 10 minutes or until cooked through and a bit bubbly.
While sauce is baking, cook swordfish in 2 tablespoons olive oil on a hot griddle or in a non-stick frying pan until golden brown on both sides. You may add more olive oil, if necessary.
To serve, place the fish on pre-heated plates with the baked tomato halves in herb sauce either alongside or on top of each fillet, and sprinkle remaining herb sauce and juices over all.
Top each fillet with 3 black olive halves, 3 capers and a sprig of parsley.
Note: Roasted potatoes, a green salad and a glass of wine go well with this dish. Salut!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	331.83 Kcal (1389 kJ)
Calories from fat	180.93 Kcal
		% Daily Value*
Total Fat	20.1g	31%
Cholesterol	89.76mg	30%
Sodium	127.06mg	5%
Potassium	948.91mg	20%
Total Carbs	9.79g	3%
Sugars	5.42g	22%
Dietary Fiber	2.21g	9%
Protein	29.26g	59%
Vitamin C	25.8mg	43%
Iron	0.5mg	3%
Calcium	38.3mg	4%

Amount Per 100 g
Calories	109.94 Kcal (460 kJ)
Calories from fat	59.95 Kcal
		% Daily Value*
Total Fat	6.66g	31%
Cholesterol	29.74mg	30%
Sodium	42.1mg	5%
Potassium	314.39mg	20%
Total Carbs	3.24g	3%
Sugars	1.8g	22%
Dietary Fiber	0.73g	9%
Protein	9.69g	59%
Vitamin C	8.5mg	43%
Iron	0.2mg	3%
Calcium	12.7mg	4%

* 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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