Recipes: Fish

the recipes

may 2004

Fish

Italian Swordfish

(makes 4 servings)

1	teaspoon olive oil
3	cloves garlic, minced
1	pound can peeled tomatoes or use 6-8 fresh Roma tomatoes, peeled and chopped
1/2	cup dry white wine
1/2	teaspoon crushed red pepper flakes
1	teaspoon grated lemon rind
	freshly ground pepper
1/2	teaspoon kosher salt (optional)
4	5-ounce slices of swordfish
	cooked brown rice (optional)

In a large non-stick skillet, heat the oil and add the garlic. Sauté for one minute making sure that the garlic does not burn. Add the tomatoes and simmer, breaking up the tomatoes with the back of a wooden spoon. Add the wine, pepper flakes and lemon zest. Simmer another 5 minutes. Add the pepper, and salt, if using. (If you are using fresh tomatoes simmer until the tomatoes are softened and can be broken up with the spoon)
Slip the fish into the tomato sauce, covering the fish with some of the sauce. Bring to a simmer. Cover the pan and poach the fish until it is just done.
To serve. Place the fish on a bed of brown rice (if using) and top with 3 tablespoons of the tomato sauce.

Per Serving:	220 calories (28% from fat), 7 g total fat (1.5 g saturated fat), 28 g protein, 6 g carbohydrate, 1 g dietary fiber, 50 mg cholesterol, 130 mg sodium, 689 mg potassium
Exchanges:	4 very lean meat, 1 vegetable, 1 fat

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