Make your own free website on

Shayananna's DancingBlonde Site

Pan Seared and Baked Swordfish with Tomato and Cottage Cheese Salad
All about the blonde
Favorite Links
BFL / Health and Fitness Stuff
Contact Me
101 ways to eat cottage cheese

Pan Seared and Baked Swordfish with Tomato and Cottage Cheese Salad

Makes 2 Servings

2 Tbsp olive oil
1 Tbsp lemon juice
1 tsp garlic, minced
Salt and pepper, to taste
2 swordfish steaks

1 Tbsp garlic, minced
1/4 cup red onion, chopped
1/4 cup green pepper, medium diced
1/4 cup zucchini, medium diced
1/4 cup yellow summer squash, medium diced
1/2 cup plum tomatoes, fresh, medium diced
4 calamata olives, pitted and quartered
1/4 cup white wine
6 basil leaves, fresh, cut julienne
1 Tbsp parsley, chopped fine
1 Tbsp balsamic vinegar
1/2 cup Cottage Cheese
Salt and pepper, to taste

  Prepare marinade by combining the olive oil, lemon juice, garlic, salt, and pepper in a small mixing bowl.
  Place fish in a baking dish. Cover the fish with the marinade, turning to coat, and marinate at least 15 minutes.
  Preheat oven to 400║F.
  Heat a non-stick skillet on medium-high heat. Lightly coat skillet with non-stick cooking spray and sear the fish until well browned on both sides. Reduce heat to low.
  Place fish on a baking sheet and into the oven for 12-15 minutes or until just opaque through.
  Add the garlic, onion, pepper, zucchini, and yellow squash to heated skillet pan coated with non-stick cooking spray. SautÚ for 1-2 minutes, stirring occasionally.
  Add the tomatoes, olives, and white wine and cook 1-2 more minutes. Remove from heat.
  Add the basil, parsley, balsamic vinegar, and cottage cheese and season to taste with salt and pepper. Toss lightly and serve over swordfish steaks.
Serving Suggestion: Serve swordfish over rice or pasta, hot or cold. Fish can be grilled, too.
Per Serving: 175 Calories; 11g Fat; 15g Protein; 2g Carbohydrate; 24mg Cholesterol; 24mg Calcium; 2g Saturated Fat; 228mg Sodium  

Enter supporting content here

Dancing Blonde - Your ticket to randomness