Mediterranean Diet – Italian Fish Recipe

Mediterranean Diet – Italian Fish Recipe

Sicilian Swordfish

We are all trying to eat healthier and following the Mediterranean diet is a great way to do that. Doctor’s and nutritionists consider the Mediterranean diet to be a very heart-healthy diet.  Not only that, the food is delicious and drinking red wine is one of the main components.

A 2007 study (according the Mayo Clinic) of both men and women found that the Mediterranean Diet lowered the risk of death from both heart disease and cancer.  As the name would suggest the Mediterranean diet includes recipes from countries that border the Mediterranean Sea. That means in addition to lots of red wine you also get to eat heart health oils like olive oil, fresh herbs and fresh fish.  Sitting down to a meal made with ingredients found in the Mediterranean countries and you will be reminded of the sun, the sea and great friends.

Here is a great recipe submitted by one of our readers.

Sicilian Swordfish

Swordfish — 600 grams (approximately 1.3 lbs)
Tomatoes — 200 grams (approximately ½ lbs)
Onion — 1 pc
Black Olives — 50 grams (approximately ½ cup)
Garlic — 1 clove

Swordfish Sicilian is a unique southern Italian recipe. This recipe can be prepared in 25 minutes and good for 4 servings. It has low fat and low calorie content.


Briefly boil the tomatoes so you can clean and peel them. Finely chop the onions and crush the garlic while preheating the olive oil in a frying pan.  After heating, fry the onion and garlic until golden brown.


You can now put the sliced Swordfish in the frying pan. Make sure that the slices of the Swordfish are approximately 1 cm thick. Cover the frying pan while cooking the Swordfish. Add the tomatoes after a few minutes. Before removing the Swordfish from the pan, sprinkle the black olives and chopped parsley on top. Serve hot.

About the Cook – Felicia Mcclinton writes for Felicia’s personal blog focused on cooking tips on how to eat like a real Mediterranean and how to eat healthy to prevent diseases.


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