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Home > Pan-braised swordfish with feta
  

Pan-braised swordfish with feta

Recipe Information

Servings 4
Preparation Time 5 Minutes
Cook Time 15 Minutes
Total Time 20 Minutes
Difficulty Intermediate
Main Ingredients Swordfish
Category Seafood
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cuisine American
Cook Method Pan Searing; Braising
Diet Low Calorie; Low Fat; Low Cholesterol; Heart Healthy; Low Carb; High Protein

Ingredients

  • Four 5-ounce swordfish steaks, each 3/4 inch to 1 inch thick

  • 3/4 teaspoon salt 

  • 1/4 teaspoon freshly ground black pepper 

  • 1 1/2 teaspoons olive oil or canola oil 

  • 1onion thinly sliced

  • 2 cloves garlic, minced

  • 1 cup vegetable stock or broth 

  • 1/2 cup golden raisins 

  • 2 tablespoons red wine vinegar 

  • 1 small lime thinly sliced

  • 2 tablespoons crumbled feta cheese 

  • 1 tablespoon fresh marjoram or oregano, chopped

  • 1 tablespoon capers, rinsed

 

Directions

  • Season the both sides of the swordfish with 1/4 teaspoon of salt and 1/8 teaspoon of pepper. In a nonstick pan, heat 1 teaspoon of oil over medium heat and sear the swordfish until lightly browned on both sides, about 2 minutes per side. Remove the fish from the pan and keep in a warm place.

  • With the heat still on medium, add the remaining 1/2 teaspoon of oil, the onion, and garlic to the pan and saut� for 1 minute.

  • Next, add the stock, raisins, vinegar, and seared swordfish to the pan. Place the lemon slices on top of the mixture. Simmer (covered) until the fish is opaque when the middle is tested with the tip of a knife, about 3-4 minutes.

  • Remove the lemon slices and swordfish from the pan and stir the feta, the remaining 1/2 teaspoon of salt and 1/8 teaspoon pepper, the marjoram, and the capers into the pan juices.

  • Remove from the heat and spoon the sauce over the swordfish steaks and top with the lemon slices. Serve immediately.

 

Nutrition (per serving)

  • Calories: 277 cal

  • Total fat: 9g

  • Saturated fat: 3g

  • Monounsaturated fat: 4g

  • Cholesterol: 59mg

  • Sodium: 700mg

  • Carbohydrate: 19g

  • Fiber: 1g

  • Protein: 30g