Ingredients and Weight:
- Swordfish fillets: 1.5 pounds (cut into 8 equal pieces)
- Cherry tomatoes: 1 pound
- Red onion: 1 large (sliced thin)
- Capers: 1/2 cup
- Black olives: 1/2 cup (pitted and halved)
- Dried oregano: 2 tablespoons
- Dry white wine: 1/2 cup
- Olive oil: 6 tablespoons
- Lemon: 1 (zested and juiced)
- Fresh parsley: 1/4 cup (chopped)
- Salt and black pepper: To taste
Preparation Time:
30 minutes
Cooking Time:
15-20 minutes
Difficulty Level:
3 (Moderate)
Preparation Method Steps:
- Preheat oven to 400°F (200°C).
- In a large bowl, combine the swordfish fillets with 3 tablespoons of olive oil, salt, and pepper. Toss to coat.
- Spread the cherry tomatoes, red onion, capers, and olives evenly over a baking sheet.
- Place the swordfish fillets on top of the vegetables.
- Drizzle with the remaining 3 tablespoons of olive oil, sprinkle with oregano, and pour the white wine over the fish.
- Bake for 15-20 minutes, or until the fish flakes easily with a fork.
- Remove from the oven and sprinkle with lemon zest, lemon juice, and parsley.
Nutritional Information:
Per serving (approx. 8 ounces fish):
- Calories: 450
- Protein: 35 grams
- Fat: 30 grams
- Carbohydrates: 15 grams
Dish Characteristics:
- Rustic and hearty
- Bold and flavorful
- Colorful and vibrant
- Uses fresh and simple ingredients
User Comments:
- "This dish is a masterpiece! The flavors are incredible and the fish is cooked to perfection."
- "I love the combination of the swordfish, tomatoes, and olives. It's a perfect balance of flavors."
- "I would definitely recommend this dish to anyone who loves Italian food or seafood."
Special Precautions and Tips:
- When choosing swordfish, look for fillets that are firm and have a light pink color.
- If you don't have dry white wine, you can substitute with dry vermouth or fish stock.
- Be careful not to overcook the fish, as it will become tough.
- Serve the swordfish with crusty bread to soak up all the delicious juices.
