0 from 51 votes
Swordfish with Onions & Roasted Bell Peppers
Tasty swordfish with caramelized onions and roasted bell peppers. A true delight for your senses.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 people
Calories: 680 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1 red bell pepper
- 1 yellow bell pepper
- 1 orange bell pepper
- ¼ cup olive oil
- ½ cup yellow onion
- 5 garlic cloves cleaned and thinly sliced
- 2 tablespoons capers
- 1 tablespoon Chardonnay vinegar
- ½ teaspoon ground cumin
- ¼ teaspoon red pepper flakes
- ⅛ teaspoon Coriander
- salt and pepper to taste
- 3 pounds swordfish steak
- 1 tablespoon olive oil
Instructions
- Preheat the broiler. Line a cookie sheet with parchment paper. Rub the pepper with one teaspoon olive oil and roast in the oven for 25 to 30 minutes, or until the skin starts to char and fall off.
- Turn them once one side is dark and the skin begins to separate. Place the peppers in a bowl cover with plastic wrap for 5 to 8 minutes. Peel the skin off the peppers and remove the stem and seeds. Slice them into thin strips.
- Heat the remaining olive oil in a large sauté pan over medium-high heat. Add the onion slices and cook until lightly caramelized, about 10 minutes. Add the garlic slivers and cook gently, make sure they do not burn, for about 30 seconds.
- Add the capers, vinegar, cumin, red pepper flakes, and coriander. Season generously with salt and a pinch of black pepper. Add the onion mixture to the peppers and keep warm.
- In a large skillet add 1 tablespoon olive oil over medium-high heat. Season the swordfish with salt and pepper. Sear the swordfish until cooked thru, about 3-4 minutes for each side.
- Slice the swordfish into 4 even portions and top with onions and roasted bell peppers.
Cup of Yum
Nutrition Information
Calories
680kcal
(34%)
Carbohydrates
9g
(3%)
Protein
68g
(136%)
Fat
40g
(62%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
6g
Monounsaturated Fat
23g
Trans Fat
0.2g
Cholesterol
225mg
(75%)
Sodium
394mg
(16%)
Potassium
1665mg
(48%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
2377IU
(48%)
Vitamin C
134mg
(149%)
Calcium
41mg
(4%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 680
% Daily Value*
| Calories | 680kcal | 34% |
| Carbohydrates | 9g | 3% |
| Protein | 68g | 136% |
| Fat | 40g | 62% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 23g | 115% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 225mg | 75% |
| Sodium | 394mg | 16% |
| Potassium | 1665mg | 35% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 2377IU | 48% |
| Vitamin C | 134mg | 149% |
| Calcium | 41mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.