Swordfish with Tomatoes and Herbs

The meaty, rich flavour of swordfish shines through in this light, fresh-from-the-sea dish. Served over fresh, bright red and green vegetables, the presentation is spectacular. Pair this dish with a dark, fruity Pinot Noir.

Preparation facts

Cooking Time: 10 minutes

Prep Time: 15 minutes

Total Time: 25 minutes

Yield: 4 servings

Ingredients

2 cups (360g) green onions (green tops only), thinly sliced

1/2 cup (120mL) extra-virgin olive oil

1/2 cup (120mL) rice vinegar

Salt and pepper to taste (sea salt if on a corn-free diet*)

3 large, vine-ripened tomatoes

3 cups (455g) green beans

1 large red onion

4 5-ounce (140g) swordfish fillets

1/4 cup (45g) green onions, thinly sliced for garnish

Directions

In a food processor or blender, blend 2 cups (360g) green onion tops with olive oil on high speed for 5 minutes. Press puree through a fine-mesh strainer into a bowl and discard onion remains. Stir in rice vinegar, season to taste with salt and pepper and set aside.

Cut tomatoes in 12 1/2-inch (1.25cm) thick slices. Remove stems from green beans and blanch or steam them until they’re bright green and barely tender. Slice red onion very thinly. Set prepared green beans and onions aside and arrange tomato slices in a triangle design on four warm dinner plates.

Over a very hot grill rubbed down with oil, cook fish for approximately 4 minutes on each side. It should appear opaque (medium-rare), but not dry and flaky. (Swordfish can easily be overcooked and become dry.)

Just before fish is done, sauté the green beans and red onions together in a medium-size nonstick skillet until just wilted. Arrange over tomato slices and top with fish fillets. Liberally drizzle vinaigrette over the dish and garnish with a sprinkling of green onions.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition facts

Serving Size 1 serving

Calories 464

Calories from Fat 266 (57%)

% Daily Value*

50%Total Fat 33g

26%Saturated Fat 5.2g

Polyunsaturated Fat 4.1g

Monounsaturated Fat 22.1g

18%Cholesterol 53mg

8%Sodium 180mg

30%Potassium 1044mg

9%Total Carbohydrate 26g

20%Dietary Fiber 5.1g

Sugars 4g

Sugar Alcohols 0g

60%Protein 30g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.