Mediterranean Swordfish Salad
Yields: 4 main-dish servings
Prep Time: 10 minutes
Cook Time: About 10 minutes
Ingredients:
3 tablespoons olive oil
1 swordfish steak, 1 inch thick (about 1 1/4 pounds)
1/4 teaspoon ground black pepper
3/4 teaspoon salt
2 tablespoons fresh lemon juice
1 1/2 teaspoons chopped fresh oregano leaves
or 1/2 teaspoon dried oregano
1 English (seedless) cucumber (about 12 ounces)
1 pint grape or cherry tomatoes
1/3 cup crumbled feta cheese
Directions:
1. In 10-inch skillet, heat 1 tablespoon oil over medium-high heat until very hot. Pat swordfish dry with paper towels. Add swordfish to skillet; sprinkle with pepper and 1/2 teaspoon salt and cook 10 to 12 minutes or until swordfish is browned on both sides and just turns opaque throughout, turning over once.
2. Meanwhile, in large bowl, combine lemon juice, oregano, and remaining 2 tablespoons oil and 1/4 teaspoon salt. Cut unpeeled cucumber into 1/2-inch chunks. Cut each tomato in half.
3. When swordfish is done, transfer to cutting board; trim and discard skin. Cut swordfish into 1-inch cubes. Add swordfish, cucumber, and tomatoes to dressing in bowl; toss gently to coat. Sprinkle with feta to serve.
Nutritional Information:
Based on individual serving.
Calories: 315
Total Fat: 17 g
Saturated Fat: 5 g
Cholesterol: 68 mg
Sodium: 720 mg
Carbohydrates: 8 g
Fiber: 2 g
Protein: 32 g