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Pan-Seared Swordfish with Tomatoes and Capers

Category: Seafood
Servings: 4
Prep + Cooking Time: 26 Minutes

Ingredients: (Conversion Chart)

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


  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:

345 calories (33g protein, 11g carbohydrate, 19g fat) per serving

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