Baked Swordfish Steak

• 분량: 4 servings
• 활동 시간: 10 minutes
• 총 시간: 20 minutes

재료

3 tbsp. extra-virgin olive oil, divided

3 swordfish steaks

kosher salt

Freshly ground black pepper

2 pt. multicolored cherry tomatoes, halved

1/4 c. red onion, finely chopped

3 tbsp. Thinly sliced basil

Juice of 1/2 a lemon

방향

Heat oven to 400°.

In a large cast-iron skillet over high heat, heat 2 tablespoons oil. Add fish to pan and season tops with salt and pepper. Cook until fish is browned on one side, 3 to 5 minutes. Flip and season the opposite side with salt and pepper. Remove pan from heat and place into the oven.

Roast until swordfish is cooked through and flaky, about 10 minutes.

Make the fresh tomato salad: In a large bowl combine tomatoes, onion, and basil. Add remaining tablespoon oil and lemon juice and season with salt and pepper.

Spoon salad over fish and serve.

영양 정보

• 칼로리: 277
• 지방 전체: 17 g
• 포화 지방: 3 g
• 트랜스 지방: 0 g
• 콜레스테롤: 67 mg
• 나트륨: 715 mg
• 탄수화물 전체: 6 g
• 식이섬유: 3 g
• 총 당류: 5 g
• 단백질: 22 g