Fish is almost always a quick-cooking option. Few recipes using fresh seafood require lengthy cooking or elaborate preparation.
Here, swordfish is paired with a colorful collection of spring vegetables, including thinly sliced potatoes, an addition that puts this into the one-dish meal category. We’ve added a simple side dish of sauteed spinach, with the option of using fresh or frozen spinach, and a zesty flavored butter that has a host of uses. Serve sorbet or a sherbet for dessert.
SWORDFISH WITH ARTICHOKES, OLIVES AND CAPERS
Preparation time: 10 minutes
Cooking time: 25 minutes
Yield: 4 servings
2 tablespoons olive oil
1 medium onion, diced
1 large clove garlic, minced
4 small red potatoes, sliced
1/4 teaspoon salt or more to taste
Freshly ground pepper
1/2 cup dry white wine
1 jar (6 ounces) marinated artichokes, patted dry
1/4 cup green olives, preferably French
1 tablespoon capers, if desired
4 swordfish steaks, 5 ounces each
1 plum tomato, seeded, diced
1. Heat oven to 400 degrees. Heat oil in a 12-inch skillet over medium-high heat. Add onion and garlic; cook 1 minute. Add potatoes, salt and pepper; cook, stirring often, until potatoes begin to soften, 3 to 4 minutes.
2. Reduce heat to low and add wine, artichokes, olives and capers, if using. Add fish, nestling the steaks into the sauce; season with pepper.
3. Cover tightly and transfer to the heated oven. Cook until fish is no longer opaque, 15 to 18 minutes. Divide among serving plates and garnish with the diced tomato.
Nutrition information per serving:
Calories………..320 Fat…………………17g Cholesterol…..45 mg
Sodium……….920 mg Carbohydrates………..19g Protein………24 g
LEMON PEPPER SPINACH
Preparation time: 5 minutes
Cooking time: 3 minutes
Yield: 4 servings
Frozen leaf spinach is the easiest option but if you can find the bags of salad spinach, use that instead, for a fresher taste.
1 bag (10 ounces) salad spinach or 1 box (10 ounces) frozen leaf spinach
1 teaspoon each: olive oil,
Oriental sesame oil
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
Juice of 1/2 a lemon
1. If you’re using frozen spinach, thaw it and squeeze it firmly in your hands to remove as much moisture as possible.
2. Heat both oils with the salt and pepper flakes in a large non-stick skillet over high heat. When hot, add the fresh or frozen spinach. Cook, stirring often, until hot, 2 to 3 minutes. Squeeze the lemon juice over and remove from the heat.
Nutrition information per serving:
Calories…………35 Fat……………..2 g Cholesterol……….0 mg
Sodium……….175 mg Carbohydrates…….3 g Protein…………..2 g
TOMATO BUTTER
Preparation time: 5 minutes
Yield: About 1/4 cup
Use this versatile and zesty spread on fresh or grilled bread or use it on steamed vegetables or to top off grilled chicken and fish.
2 tablespoons unsalted butter, softened
4 oil-packed sun-dried tomatoes, patted dry
2 teaspoons lemon juice
1 teaspoon Dijon mustard
Pinch each: salt, crushed red pepper flakes
Combine all the ingredients in a mini-food processor or a blender; mix until smooth. Can be made up to a week in advance and refrigerated.
Nutrition information per tablespoon:
Calories………….60 Fat……………..6 g Cholesterol……….15 mg
Sodium…………75 mg Carbohydrates…. ..1 g Protein…………..0.5 g
