Swordfish Siciliana

This fish is tasty and impressive enough to serve company. You can substitute tuna for swordfish. Serve with orzo tossed with chopped fresh basil and toasted pine nuts.

Yield: 4 servings (serving size: 1 fish steak and 2 tablespoons olive mixture)

Ingredients

• Cooking spray
• 4  (6-ounce) swordfish steaks
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper
• 1  tablespoon  sliced almonds
• 2  teaspoons  bottled minced garlic
• 2  tablespoons  raisins
• 2  tablespoons  fresh orange juice
• 1 1/2  tablespoons  chopped pitted kalamata olives
• 1 1/2  tablespoons  chopped bottled roasted red bell peppers

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and black pepper. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; cover and keep warm.

Recoat pan with cooking spray; add nuts and garlic to pan. Sauté for 30 seconds. Add 2 tablespoons raisins, orange juice, kalamata olives, and bell pepper to pan; cook 1 minute or until liquid evaporates. Serve with fish.

Nutritional Information

Calories:

246 (30% from fat)

Fat:

8.3g (sat 2g,mono 3.6g,poly 1.9g)

Protein:

34.6g

Carbohydrate:

6.5g

Fiber:

0.7g

Cholesterol:

66mg

Iron:

1.8mg

Sodium:

503mg

Calcium:

23mg