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Swordfish en Escabeche over Greens

 

 

Nice, lighter salad entree...
 

1½ lbs 

 

fresh swordfish

 

4 Tbs 

 

extra-virgin olive oil, divided

 

 

 

salt and pepper to taste

 

1 large 

 

Spanish onion, cut into 1½-inch pieces

 

1 medium 

 

green bell pepper, cut into 1½-inch squares

 

1 medium 

 

red bell pepper, cut into 1½-inch squares

 

1 medium 

 

yellow bell pepper, cut into 1½-inch squares

 

1 clove 

 

garlic, chopped

 

¾ cup 

 

red wine vinegar

 

½ Tbs 

 

salt (or more to taste)

 

1 tsp 

 

ground black pepper

 

1 Tbs 

 

fresh oregano, roughly chopped

 

1 Tbs 

 

orange zest, julienned

 

pinch of 

 

crushed red pepper

 

2 Tbs 

 

capers, drained and rinsed

 

1 bag 

 

salad greens

 

 

1

Preheat grill to medium-high heat. Brush swordfish with 2 Tablespoons of oil. Grill fish until done. Set aside and let cool. Chop into bite-sized pieces and place in a square pyrex pan.

2

Heat 2 Tablespoons of oil in skillet. Add onion and sauté for two minutes, then add peppers and garlic and continue cooking for about 3 more minutes, stirring occasionally.

3

Pour in vinegar and add the seasonings. Cook for 5 more minutes. Adjust salt, as desired. Pour vinegar/vegetable mixture over swordfish. Sprinkle capers on top and chill covered, for at least 4 hours.

4

Divide greens between four bowls and spoon swordfish mixture with vinaigrette over greens.

 

Servings: 4

 

 Nutrition Facts

 

 

 

 

 

 

Amount Per Serving

 

 

 

Calories

 

346.57

 

Calories From Fat (45%)

 

155.17

 

 

 

% Daily Value

Total Fat 17.36g

 

27%

 

Saturated Fat 3.30g

 

16%

 

Cholesterol 66.34mg

 

22%

 

Sodium 1162.89mg

 

48%

 

Potassium 895.30mg

 

26%

 

Carbohydrates 12.51g

 

4%

 

Dietary Fiber 3.37g

 

13%

 

Sugar 2.40g

 

 

 

Sugar Alcohols 0.00g

 

 

 

Net Carbohydrates 9.14g

 

 

 

Protein 35.76g

 

72%

 


WW Points 8

 

 

 

 

 Recipe Source

The Black Dog Summer on the Vineyard Cookbook

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