Baked Swordfish Steak

• porcijos: 4 servings
• aktyvus laikas: 10 minutes
• bendras laikas: 20 minutes

Ingredientai

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

Nurodymai

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.

Mityba

• Kalorijos: 277
• Bendras Riebalų Kiekis: 17 g
• Sočiųjų Riebalų Kiekis: 3 g
• Transriebalai: 0 g
• Cholesterolis: 67 mg
• Natris: 715 mg
• Bendri Angliavandeniai: 6 g
• Maistinė Skaidula: 3 g
• Bendras Cukraus Kiekis: 5 g
• Baltymai: 22 g