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Swordfish with Tomatoes, Carrots and Celery
The swordfish cooked with the tomatoes remained very tender and there was plenty of juice and sauce to serve with the fettuccine.
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4
Calories: 215 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 4 fillets of swordfish 6 ounces each
- 2 carrots thinly sliced
- 2 celery thinly sliced
- ½ yellow onion thinly sliced
- 8 ounce tomato sauce chopped
- 2 tablespoons flat-leaf parsley chopped
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- 1 cup white wine
- ½ cup sodium free chicken stock
Instructions
- In a large, low side pan add the butter and oil and cook the onions, celery, carrots and parsley until tender. Add the wine, the chicken stock, cover, lower the heat to medium low and cook for 5 minutes.
- Add the tomatoes and cook for another 15 minutes over medium high heat.
- Dry the swordfish fillets and spread some light butter over the top and season with salt and pepper.
- Place the swordfish over the tomatoes sauce and cook over medium high heat covered for another 5 to 8 minutes.
- Turn the fillets once during the cooking process.
- Serve hot with sauce over the fish.
Cup of Yum
Nutrition Information
Calories
215kcal
(11%)
Carbohydrates
6g
(2%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Cholesterol
43mg
(14%)
Sodium
114mg
(5%)
Potassium
424mg
(12%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
5610IU
(112%)
Vitamin C
6.6mg
(7%)
Calcium
29mg
(3%)
Iron
0.6mg
(3%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 215
% Daily Value*
| Calories | 215kcal | 11% |
| Carbohydrates | 6g | 2% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 43mg | 14% |
| Sodium | 114mg | 5% |
| Potassium | 424mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 5610IU | 112% |
| Vitamin C | 6.6mg | 7% |
| Calcium | 29mg | 3% |
| Iron | 0.6mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.