January 30, 2020
Swordfish with Lemon and Caper Sauce
A bright punchy sauce with sweet tender fish, this is a fast and delicious weeknight meal but special enough to serve to guests. This is also delicious with grilled swordfish.
Servings: 4
Calories: 613kcal
Ingredients
For the Sauce:
- 1/2 cup olive oil
- 1/4 cup lemon juice
- 1 shallot chopped fine
- 1/4 cup parsley chopped fine
- 4 sundried tomatoes drained and chopped, leave out if nightshade free
- 1/4 cup capers drained
- salt and pepper to taste
For the Fish:
- 1 tablespoon avocado oil
- 2 pounds swordfish steaks at least 3/4 inch thick 4, 8 ounce filets, skin removed
- Salt and pepper to taste
Instructions
- Prepare the sauce first and let it cool while you cook the swordfish. Heat the olive oil in a small saucepan over medium high heat. When the oil is hot, add the shallots and cook until softened, about 5-10 minutes.
- Turn off the heat and add parsley, lemon juice, tomato, and capers.
- Adjust seasoning and reserve sauce.
- Place the swordfish on paper towels and dry thoroughly.
- Heat a tablespoon of avocado oil in a large nonstick pan and when the oil is hot and shimmering, salt the fish on both sides then place them in the pan and cook, turning often until golden brown on the outside and 130ºF when tested with a thermometer (they will continue to cook off heat). This can take 6-10 minutes, depending on thickness. Rest for 5-10 minutes before serving with the sauce.
Nutrition Facts
Swordfish with Lemon and Caper Sauce
Amount per Serving
Calories
613
% Daily Value*
Fat
46
g
71
%
Saturated Fat
8
g
50
%
Cholesterol
150
mg
50
%
Sodium
495
mg
22
%
Potassium
1074
mg
31
%
Carbohydrates
4
g
1
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
45
g
90
%
Vitamin A
621
IU
12
%
Vitamin C
13
mg
16
%
Calcium
21
mg
2
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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