dish
Swordfish with Sun-Dried Tomatoes and Capers

4
Serves
238
Calories
14
Nutrients
14
Vitamins

Ingredients

1 tablespoon olive oil
2 cloves garlic , minced
1 tablespoon capers
1/2 cup balsamic vinegar

Cooking Instructions

1. Preheat the grill or broiler.

2. Heat the olive oil in a small skillet over medium heat. Add the garlic and cook for 2 minutes. Add the tomatoes and capers, season with salt and pepper and cook for 2 more minutes. Add the balsamic and cook until it has reduced to a syrup, about 3 minutes, and set aside.

3. Meanwhile, season the swordfish steaks with salt and pepper. Grill or broil the fish on each side until it is cooked through, about 6 minutes per side.

4. Place each steak on a plate and spoon the tomato mixture over it.

Serving Size: 1 swordfish steak

Nutrition Information

Number of Servings: 4
Calories
238
Protein
29 g
Total Carbohydrate
8 g
Dietary Fiber
1 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
5 g
Total Fat
9 g
Saturated Fat
2 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
55 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
50 %
Percent Calories from Carbohydrate
14 %
Percent Calories from Fat
36 %
Vitamin A
69 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
14 mg
Vitamin B6
0 mg
Vitamin B12
2 mcg
Biotin
0 mcg
Vitamin C
3 mg
Vitamin D
1 IU
Folate
3 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
28 mg
Iron
2 mg
Phosphorus
376 mg
Potassium
441 mg
Sodium
321 mg
Zinc
2 mg