Sicilian-Style Swordfish

May 10, 2023May 10, 20230 3
Sicilian-Style Swordfish recipe for a healthy and flavorful dinner
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 swordfish steaks
1/2 teaspoon salt
1/4 teaspoon white pepper
1/4 cup all-purpose flour
1/4 cup extra virgin olive oil
1/3 cup white wine
2 tablespoons fresh lemon juice
2 tablespoons water
1 cup diced tomatoes
1/4 cup pitted and chopped black olives
2 tablespoons chopped fresh Italian parsley
1 tablespoon coarsely chopped capers
1 tablespoon chopped fresh oregano

Nutrision Information

Servings Per Recipe
6
Calories
330
Sugar
4g
Fat
18g
Sicilian-Style Swordfish is a classic Italian dish that is easy to prepare and packed with flavor. The swordfish is seasoned with salt and white pepper and dredged in flour before being fried in olive oil until golden brown. The fish is then topped with a sauce made from white wine, lemon juice, diced tomatoes, black olives, capers, and fresh herbs. This healthy and delicious dish is perfect for a romantic dinner or a family meal and can be served with a side of vegetables or a light salad. So, if you're looking for a nutritious and flavorful dinner, give this Sicilian-Style Swordfish recipe a try!

Instructions

1.Season both sides of the swordfish steaks with salt and white pepper.
2.Dredge the swordfish steaks in the all-purpose flour, shaking off any excess.
3.Heat the extra virgin olive oil in a large skillet over medium heat.
4.Add the swordfish steaks to the skillet and cook for 2-3 minutes on each side, or until golden brown.
5.Remove the swordfish steaks from the skillet and set aside.
6.Add the white wine to the skillet and scrape up any browned bits from the bottom of the pan.
7.Add the fresh lemon juice, water, diced tomatoes, black olives, capers, and fresh Italian parsley to the skillet.
8.Bring the mixture to a simmer and cook for 5-7 minutes, or until the sauce has thickened slightly.
9.Return the swordfish steaks to the skillet and spoon the sauce over the top.
10.Garnish the swordfish with chopped fresh oregano and serve hot.

PROS

This dish is full of flavor and rich in Omega-3 fatty acids, which are important for heart health.

The recipe is low in calories and can be served as part of a healthy and balanced diet.

CONS

Swordfish is a high-mercury fish, so it should be consumed in moderation, particularly by pregnant women and young children.

The dish also contains a small amount of carbohydrates, which may be a concern for those following a low-carb diet.

HEALTH & BENEFITS

Swordfish is a great source of protein and heart-healthy Omega-3 fatty acids.
The dish also contains tomatoes and olives, which are full of vitamins and antioxidants that may help reduce inflammation and lower the risk of chronic diseases.

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