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Baked Swordfish with Tapenade and Orange Recipe

Baked Swordfish with Tapenade and Orange Recipe

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Baked Swordfish with Tapenade and Orange

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Ingredients:

Serving

4 (6-oz) swordfish steaks (about 3/4-inch thick ) (or another firm fleshed fish such as: pacific halibut or mackerel)
salt and pepper
1/2 cup green tapenade (available at specialty food stores)
1 orange, juiced
1/4 cup dry white wine
2 to 3 tbsp unsalted butter
for garnish: orange slices and minced parsley
accompaniment, if desired: tomatoes provencale , recipe follows
4 to 6 firm, ripe plum tomatoes
salt
1 clove garlic, minced
2 tbsp minced shallots
3 tbsp minced fresh basil
1 tbsp fresh thyme
1 tbsp oregano
1/4 tsp salt
1 tsp freshly ground black pepper
1/4 cup olive oil
1/2 cup dry white bread crumbs

Directions:

Preheat oven to 400 degrees F.
Place swordfish steaks in large shallow baking dish and season with salt and pepper. Spread tapenade on top of steaks. Pour orange juice and wine over and around the fish and cover with foil. Bake until fish is just cooked through, and still opaque, about 8 to 10 minutes.
Remove the baking pan from oven and transfer fish to platter. Pour remaining liquid into a small saucepan and reduce slightly. Whisk in butter and spoon sauce over fish. Garnish with orange slices and minced parsley.
Tomatoes Provencale:
Preheat oven to 400 degrees. Cut the tomatoes in half, crosswise. With your index finger poke out the seeds from the cavities. Sprinkle the halves lightly with salt and put the tomato upside down on a rack to drain for 20 minutes or more. Blend all of the remaining ingredients in a mixing bowl. Correct the seasoning. Sprinkle the insides of each tomato half with black pepper, then fill with 1 or 2 spoonfuls of the stuffing. Sprinkle with a few drops of olive oil. Arrange the tomatoes in the oiled baking dish. They can be prepared up to this point several hours ahead. Place the baking dish in the upper third of the preheated oven and bake the tomatoes until tender but still holding their shape, 10 to 15 minutes. The bread crumb filling should be lightly browned.
Yield: 4 servings Preparation time: 10 minutes Cooking time: 15 minutes Inactive prep time: 20 minutes

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	366.11 Kcal (1533 kJ)
Calories from fat	255.11 Kcal
		% Daily Value*
Total Fat	28.35g	44%
Cholesterol	30.27mg	10%
Sodium	590.27mg	25%
Potassium	343.97mg	7%
Total Carbs	19.52g	7%
Sugars	6.21g	25%
Dietary Fiber	2.64g	11%
Protein	6.88g	14%
Vitamin C	27.2mg	45%
Vitamin A	0.1mg	4%
Iron	73.6mg	409%
Calcium	79.4mg	8%

Amount Per 100 g
Calories	170.25 Kcal (713 kJ)
Calories from fat	118.63 Kcal
		% Daily Value*
Total Fat	13.18g	44%
Cholesterol	14.08mg	10%
Sodium	274.49mg	25%
Potassium	159.96mg	7%
Total Carbs	9.08g	7%
Sugars	2.89g	25%
Dietary Fiber	1.23g	11%
Protein	3.2g	14%
Vitamin C	12.7mg	45%
Iron	34.2mg	409%
Calcium	36.9mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.2

Points
10

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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