Swordfish with tomatoes, capers and olives – under 300 calories



Swordfish with tomatoes, capers and olives – under 300 calories

By 16/01/2014

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.

fresh fish

  • Prep Time : 15 minutes
  • Cook Time : 7 -10 minutes


Chop the parsley, the olives, the garlic and the tomatoes. Rinse the capers under running water

olives, capers, tomatoes

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

cooking the fish

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.

putting the vegetables on

Enjoy with a drizzle of olive oil. This is a truly Mediterranean dish!

mediterranean swordfish


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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7 Responses to Swordfish with tomatoes, capers and olives – under 300 calories

  1. Louise

    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:)

  2. Dottie Sauchelli Balin

    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 🙂

  3. Angie@Angie's Recipes

    wow look at the vibrant colour!! I love this low cal, low carb and high protein dishes like this. Excellent!

  4. Diana

    Gosh! The colors alone are so beautiful! Yummm….looks so flavorful!

  5. la cucina di Molly

    Che bell’aspetto invitante ha questo pesce, gustoso e dietetico, perfetto per la mia dieta! Un abbraccio!

  6. Karen

    I am so very anxious to try this recipe. Sounds heavenly and looks wonderful. So colorful! Thanks! The ingredients are all my favorite.

    • Alida

      Thank you Karen, this is one of my favourites too 🙂

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