Thursday, December 30, 2010

Cooks Corner Recipe: Pan-braised Swordfish with Feta

Healthy Recipe:

Recipe: Pan-braised swordfish with feta

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Dietitian's tip: This Mediterranean-style swordfish dish goes from stove to table in less than 20 minutes.

Note: The Food and Drug Administration recommends that women who might become pregnant, pregnant women, nursing mothers and children younger than age 5 should avoid eating swordfish because they may contain high levels of mercury and other toxins. Substitutes for swordfish include halibut, mahi-mahi, sea bass, cod, snapper or other firm-textured fish.

By Mayo Clinic staff

Serves 4

Ingredients

    4 swordfish steaks, each 5 ounces, and 3/4- to 1-inch thick
    3/4 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 1/2 teaspoons 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 tablespoons red wine vinegar
    1 small lemon, thinly sliced
    2 tablespoons crumbled feta cheese
    1 tablespoon chopped fresh marjoram or oregano
    1 tablespoon capers, rinsed

Directions

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 sauté 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 Analysis

(per serving)

Calories
277
Monounsaturated fat
4 g

Protein
30 g
Cholesterol
59 mg

Carbohydrate
19 g
Sodium
700 mg

Total fat
9 g
Fiber
1 g

Saturated fat
3 g

Mayo Clinic Healthy Weight Pyramid Servings

Fruits
1

Protein and dairy
2

Diabetes Meal Plan Exchanges

Fruits
1

Nonstarchy vegetables
1

Meat and meat substitutes
4

Dash Eating Plan Servings

Vegetables
1

Fruits
1

Meats, poultry and fish
4

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

RE00076

Oct. 19, 2007

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