Baked Swordfish with Tomato-Caper Sauce
Jennifer Lande
ingredients
- 1 6oz swordfish steak
- salt and pepper
- olive oil
- 1 garlic clove, minced
- pinch of red pepper flakes
- 1/2 cup grated plum tomato
- 1/2 teaspoon chopped fresh oregano
- 1 teaspoon capers
- 1 tablespoon dry white wine
directions
- 1
Preheat oven to 400 F.
- 2
Season swordfish with salt and pepper. Put 1 teaspoon of olive oil in the bottom of small baking dish. Add swordfish and coat in oil.
- 3
In small frying pan over medium heat, warm 1 tablespoon olive oil. Add garlic and saute for 1 minute to release its fragrance. Add red pepper flakes, tomato, and oregano. Simmer until mixture is thick and sauce like, about 5 minutes. Season to taste with salt.
- 4
Spoon white wine around fish, then bake until fish is opaque and just flakes. About 10-12 minutes.
- 5
Using spatula, transfer fish to warm dinner plate. Reheat sauce gently, adding a few drops of water if it needs to be thinner. Then spoon over the fish.
notes
375 calories 31 g protein 5 g carbs 24 g fat 1 g fiber
Source: Jennifer Lande
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