Recipe: Pan-braised swordfish with feta

Dietitian's tip: This Mediterranean-style swordfish dish goes from stove to table in less than 20 minutes.

Note: The Food and Drug Administration recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because they may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

 

Ingredients

Directions

Sprinkle the swordfish steaks on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 teaspoon of the oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm.

Reduce the heat to medium and add the remaining 1/2 teaspoon oil to the pan. Add the onion and garlic and saute for 1 minute. Stir in the stock, raisins and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 3 to 4 minutes.

Remove the lemon slices from the fish and set aside. Transfer the swordfish steaks to warmed individual plates. Stir the feta, the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper, the marjoram, and the capers into the pan juices. Remove from the heat. Spoon some sauce over each swordfish steak and top with the reserved lemon slices. Serve immediately.

Nutritional Analysis

(per serving)

Calories	277	Monounsaturated fat	4 g
Protein	30 g	Cholesterol	59 mg
Carbohydrate	19 g	Sodium	700 mg
Total fat	9 g	Fiber	1 g
Saturated fat	3 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	1
Protein and dairy	2

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Fruits	1
Nonstarchy vegetables	1
Meat and meat substitutes	4

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Vegetables	1
Fruits	1
Meats, poultry and fish	4

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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