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pan of swordfish
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Pan Roasted Swordfish with Cherry Tomatoes and Capers

This easy dinner is healthy but the bold flavors make it gourmet.
Course Fish
Cuisine American
Keyword easy recipe, healthy
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 245kcal
Author Lisa Grant

Ingredients

  • ¼ cup Italian dressing
  • juice from one medium sized lemon
  • 2 swordfish steaks about 1 ½ pounds cut 1 inch thick
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 Tablespoon Italian seasoning
  • 2 Tablespoons olive oil
  • 2 cups cherry or grape tomatoes half cut in half
  • ¼ cup capers
  • 2 cloves chopped garlic
  • 2 tablespoons fresh chopped parsley plus extra for garnish
  • 1 cup chicken broth vegetable broth can be substituted

Instructions

  • Mix together the dressing and lemon juice. Season the swordfish on both sides with salt, pepper and Italian seasoning. Pour over the dressing and allow to marinate in the refrigerator for 1 to 6 hours.
  • Preheat oven to 400 degrees.
  • Heat oil in a heavy duty oven- proof skillet on medium high heat. Sear fish for about 2 to 3 minutes on each side or until there are nice grill marks on fish. Remove fish from pan.
  • Add cherry tomatoes, capers, garlic, parsley, and broth. Cook for a few minutes or until tomatoes are wilted.
  • Add swordfish to pan and top with some of the tomatoes and sauce. Place in oven and cook for about 7 minutes or until fish is cooked through.
  • Remove from heat and serve fish with sauce spooned over it. Garnish with extra parsley.

Nutrition

Calories: 245kcal | Carbohydrates: 7g | Protein: 18g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 56mg | Sodium: 1033mg | Potassium: 604mg | Fiber: 2g | Sugar: 4g | Vitamin A: 671IU | Vitamin C: 25mg | Calcium: 46mg | Iron: 2mg