Swordfish with Tomatoes and Herbs
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Swordfish, Tomatoes, Wheat-Free
The meaty, rich flavor of swordfish shines through in this
light, fresh-from-the-sea dish. Served over fresh, bright red and green vegetables, the
presentation is spectacular. Pair this dish with a dark, fruity Pinot Noir.
Preparation facts
Cooking Time: 10 minutes
Prep Time: 15 minutes
Total Time: 25 minutes
Yield: 4 servings
Ingredients
2 cups (360g) green onions (green tops only), thinly sliced
1/2 cup (120mL) extra-virgin olive oil
1/2 cup (120mL) rice vinegar
Salt and pepper to taste (sea salt if on a corn-free diet*)
3 large, vine-ripened tomatoes
3 cups (455g) green beans
1 large red onion
4 5-ounce (140g) swordfish fillets
1/4 cup (45g) green onions, thinly sliced for garnish
Directions
In a food processor or blender, blend 2 cups (360g) green onion tops
with olive oil on high speed for 5 minutes. Press puree through a fine-mesh strainer into a
bowl and discard onion remains. Stir in rice vinegar, season to taste with salt and pepper and
set aside.
Cut tomatoes in 12 1/2-inch (1.25cm) thick slices. Remove stems from
green beans and blanch or steam them until they’re bright green and barely tender. Slice
red onion very thinly. Set prepared green beans and onions aside and arrange tomato slices in
a triangle design on four warm dinner plates.
Over a very hot grill rubbed down with oil, cook fish for approximately
4 minutes on each side. It should appear opaque (medium-rare), but not dry and flaky.
(Swordfish can easily be overcooked and become dry.)
Just before fish is done, sauté the green beans and red onions
together in a medium-size nonstick skillet until just wilted. Arrange over tomato slices and
top with fish fillets. Liberally drizzle vinaigrette over the dish and garnish with a
sprinkling of green onions.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition facts
Serving Size 1 serving
Calories 464
Calories from Fat 266 (57%)
% Daily Value*
50%Total Fat 33g
26%Saturated
Fat 5.2g
Polyunsaturated Fat 4.1g
Monounsaturated Fat 22.1g
18%Cholesterol 53mg
8%Sodium 180mg
30%Potassium 1044mg
9%Total
Carbohydrate 26g
20%Dietary
Fiber 5.1g
Sugars 4g
Sugar Alcohols 0g
60%Protein 30g