You Don’t Have to Be a Geek to Success in Healthy Mediterranean Recipes Making

One of our readers submitted the following healthy and delicious recipes:

Sicilian Swordfish

Ingredients

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.

Preparation

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. 

Nutritional Value: 

Food           Gr     Kcal     Fat    Carb     Pro     Fib     Water
Swordfish           600    726    24.06    0    118.8    0    453.72
Ripe tomatoes  200    36    0.4    7.84    1.76    2.4    189
Onions            80    32    0.08    7.47    0.88    1.36    71.29
Black olives       50    117.5    8.25    4.6    5.9    0    29.1
Garlic            10    14.9    0.05    3.31    0.64    0.21    5.86
Total          940    926.4    32.84    23.22    127.98    3.97    748.97
A head (4)          235    231.6    8.21    5.81    32    0.99    187.24
Per 100 grams 100    98.55    3.49    2.47    13.61    0.42    79.68

About the Cook - Felicia Mcclinton writes for Mediterranean Recipies.  Please visit her website for more Mediterranean recipes:  http://www.mediterraneanrecipes.org