Delish) 41 Fabulous Fish

Baked Swordfish Steak

Name: Baked Swordfish Steak
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 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

4 servings

порції

10 minutes

активний час

20 minutes

загальний час

Почати готувати

Інгредієнти

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

Напрямки

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.

Харчування

Розмір порції

Калорії

277

Загальний жир

17 g

Насичений жир

3 g

Ненасичений жир

Трансжир

0 g

Холестерин

67 mg

Натрій

715 mg

Загальні вуглеводи

6 g

Харчові волокна

3 g

Загальна кількість цукру

5 g

Білок

22 g