Pan Braised Swordfish with Feta - 19g Carbs, 1g Fiber
From The Mayo Clinic
Dietitian’s tip:
This Mediterranean-style swordfish dish goes from stove to
table in less than 20 minutes. Serve it alongside steamed
zucchini.
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Serves: 4
4 swordfish steaks, each 5 oz, and 3/4- to 1-inch thick
3/4 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp olive oil or canola oil
1 red onion, thinly sliced
2 cloves garlic, minced
1 cup vegetable stock or broth
1/2 cup golden raisins
2 Tbsp red wine vinegar
1 small lemon, thinly sliced
2 Tbsp crumbled feta cheese
1 Tbsp chopped fresh marjoram or oregano
1 Tbsp capers, rinsed
Sprinkle the swordfish steaks on both sides with 1/4 teaspoon
of the salt and 1/8 teaspoon of the pepper. In a large, nonstick
frying pan, heat 1 teaspoon of the oil over medium-high heat.
Add the fish to the pan and sear on both sides until lightly
browned, about 2 minutes on each side. Transfer to a plate and
keep warm.
Reduce the heat to medium and add the remaining 1/2 teaspoon oil
to the pan. Add the onion and garlic and saute for 1 minute. Stir
in the stock, raisins and vinegar. Return the swordfish to the
pan and top with the lemon slices. Cover and simmer until the
fish is opaque throughout when tested with the tip of a knife,
3 to 4 minutes.
Remove the lemon slices from the fish and set aside. Transfer
the swordfish steaks to warmed individual plates. Stir the feta,
the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper, the
marjoram, and the capers into the pan juices. Remove from the
heat. Spoon some sauce over each swordfish steak and top with
the reserved lemon slices. Serve immediately.
Nutritional per Serving:
277 Calories, 4g Monounsaturated fat, 30g Protein,
59mg Cholesterol, 19g Carbs, 1g Fiber, 700mg Sodium,
9g Total fat, 3g Saturated fat
Mayo Clinic Healthy Weight Pryamid Servings:
1 Fruits, 2 Protein and dairy
Diabetes Meal Plan Exchanges:
1 Fruits, 1 Nonstarchy vegetables, 4 Meat and meat substitutes
Dash Eating Plan Servings:
1 Vegetables, 1 Fruits, 2 Meats, poultry and fish