Swordfish with tomatoes, capers and olives – under 300 calories
Do you think diet food is boring? Then think again.
If you eat Mediterranean food you can have a happy and colourful diet and a very enjoyable one too.
Mediterranean food is widely recognized as very healthy and light; excellent if you want to lose weight as fresh fruit and vegetables, olive oil and plenty of fish are key ingredients.
I grew up with a Mediterranean diet and it is what I enjoy most. If I had to choose I would go for fish rather than meat. It is lighter, easy to digest and very tasty too!
Try this swordfish steak which takes just 15 minutes to prepare and only a few minutes to cook. You can swap swordfish for other types of fish like for instance cod, tuna, haddock or red snapper.
- Prep Time : 15 minutes
- Cook Time : 7 -10 minutes
Ingredients
- swordfish steaks (or other fish of your choice) - 4
- capers in vinegar - 2 tbsp
- cherry tomatoes - 16
- black olives - a handful
- garlic cloves - 2
- salt and pepper
- olive oil
- parsley - a small bunch
Instructions
Chop the parsley, the olives, the garlic and the tomatoes. Rinse the capers under running water
Stir fry the garlic with 2 tbsp of olive oil, then add the fish and cook it for a couple of minutes on one side
Turn it to the other side and add the vegetables, salt and pepper to taste; cook for 4 to 5 minutes until the fish is cooked. Don't over cook it to avoid the fish becoming dry.
Enjoy with a drizzle of olive oil. This is a truly Mediterranean dish!
I am entering this to One Ingredient which this month has as theme - Healthy. Hosted this January by Nazima of Franglais Kitchen, the event is co-hosted by Laura of How to Cook Good Food.
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Gorgeous, Alida! I adore swordfish and of course a delicious Mediterranean diet. Thanks for reminding me to rinse the capers off. I always forget!
Thank you so much for sharing, Alida. You are quite the cook:)
Dear Alida, I also grew up with eating the Mediterranean Diet, and there is nothing like it! Always fresh and so varied. Your fish dish is definitely a great choice. Has fresh ingredients as well as a beautiful piece of fish. Very healthy and easy, done in minutes. Plus I love cherry tomatoes, capers, and olives. Thanks for sharing this delightful recipe.. Blessings,
Dottie 🙂
wow look at the vibrant colour!! I love this low cal, low carb and high protein dishes like this. Excellent!
Gosh! The colors alone are so beautiful! Yummm….looks so flavorful!
Che bell’aspetto invitante ha questo pesce, gustoso e dietetico, perfetto per la mia dieta! Un abbraccio!
I am so very anxious to try this recipe. Sounds heavenly and looks wonderful. So colorful! Thanks! The ingredients are all my favorite.
Thank you Karen, this is one of my favourites too 🙂