Pan-Seared Swordfish with Tomatoes and Capers

Ingredients: (Conversion Chart)

• 3 tablespoons extra-virgin olive oil
• 2 1½-inch thick swordfish steaks
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper
• 1 tablespoon minced garlic
• 2 tablespoons drained capers
• 2 small dried chiles
• 1 can diced tomatoes
• Chopped parsley, for garnish

Directions:

1. Heat oil in deep nonstick skillet over medium-high heat. When oil is hot, add swordfish; cook until browned on all cut sides, about 2 minutes each side, sprinkling steaks with salt and pepper. Remove steaks to a plate.
2. Turn heat down to medium; add garlic, capers and chiles. Cook, stirring constantly, 1 minute. Add tomatoes with their juice and bring mixture to a boil. Gently slide swordfish back into sauce; cook, turning once, until tender and just opaque in the thickest part when cut with a knife, about 5 minutes. Garnish with parsley and serve.

Nutrition Info: