Spanish Swordfish With Tomatoes in Herb Sauce

May 11, 2023May 11, 20230 1
Spanish Swordfish With Tomatoes in Herb Sauce - A Delicious Seafood Dish
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

4 swordfish fillets
4 medium tomatoes , peeled and halved , seeded
1 tablespoon breadcrumbs
1 garlic clove , crushed
1 teaspoon fresh oregano leaves , chopped
2 -4 tablespoons 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 one 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 )

Nutrision Information

Servings Per Recipe
4
Calories
348
Sugar
3g
Fat
23g
Spanish Swordfish With Tomatoes in Herb Sauce is a delicious seafood dish that is popular in Spain and other Mediterranean countries. The dish combines the rich and meaty flavor of swordfish with the sweetness and acidity of tomatoes, and the fragrant aroma of fresh herbs. This recipe is very easy to make and can be prepared in less than 30 minutes, making it a perfect choice for a busy weeknight dinner or a special occasion. It is a healthy and tasty alternative to beef, pork, or chicken, and it can be served with a variety of side dishes, such as roasted vegetables, rice, or pasta.

Instructions

1.Place the garlic, breadcrumbs, oregano leaves, basil leaves, and Italian parsley in a blender or food processor. Add the olive oil and pulse until the mixture forms a smooth paste.
2.Season the swordfish fillets with salt and pepper on both sides. Heat up a large frying pan over medium heat, add 2 tablespoons of olive oil, and fry the swordfish fillets until both sides are golden brown. Remove the fillets from the pan and keep them warm.
3.In the same pan, add the shallots and fry until soft. Add the tomatoes and cook until they are soft and tender. Add some more olive oil if necessary.
4.Add the lemon juice, olives, and capers to the pan. Cook for a few more minutes until the sauce has thickened.
5.Pour the herb sauce over the swordfish fillets and serve immediately with a sprig of Italian parsley on top.

PROS

This Spanish Swordfish With Tomatoes in Herb Sauce is a delicious and flavorful seafood dish that is easy to prepare and perfect for a healthy and satisfying dinner.

Swordfish is a healthy and low-calorie fish that is rich in omega-3 fatty acids, vitamins, and minerals.
Tomatoes are also a great source of vitamins and antioxidants.

CONS

Swordfish is a high-mercury fish, which means that it should be consumed in moderation, especially by pregnant women, nursing mothers, and young children.

This recipe contains breadcrumbs, which may not be suitable for people with gluten allergies or sensitivities.

HEALTH & BENEFITS

Swordfish is a great source of omega-3 fatty acids, which can help reduce the risk of heart disease, stroke, and other chronic diseases. It is also high in protein, vitamin B12, and selenium.
Tomatoes are packed with vitamins and antioxidants that can help protect against cancer, heart disease, and other illnesses. They are also low in calories and high in fiber.

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