4
Serves
Preparation time: 25 minutes
Marinating time: 10 to 20 minutes
Cooking/baking time: 10 to 12 minutes
Firm fish like swordfish and halibut benefit from this easy two-step technique of first browning the steaks on one side and then finishing cooking in the oven (cooking the fish entirely in the skillet can make the outside tough and requires more fat). The spicy tomato sauce sets off the succulent fish steaks beautifully.
1 tablespoon lime juice
4 teaspoons olive oil, divided
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
4 1-inch (2.5-centimeter) thick halibut steaks (4 ounces/125 grams each) or swordfish steaks (6 ounces/170 grams each)
1/2 cup chopped onion
1 garlic clove, minced
1/2 teaspoon ground cumin
Pinch of crushed red pepper
1 can (10 ounces/398 milliliters) diced tomatoes with green chiles
1/3 cup water
1 tablespoon chopped pitted green olives
2 teaspoons drained capers, rinsed
Lime wedges
1. Preheat the oven to 425°F (220°C). Coat a baking sheet with nonstick spray.
2. Mix the lime juice, 1 teaspoon oil, salt, and pepper in a shallow glass dish. Add the fish steaks and turn to coat. Cover and marinate in the refrigerator for 10 to 20 minutes.
3. Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add the onion and cook, stirring often, until softened, 3 to 4 minutes. Add the garlic, cumin, and red pepper. Cook, stirring, for 30 seconds. Add the tomatoes and water. Bring to a simmer. Cook over medium heat, stirring occasionally, until thickened, about 10 minutes.
4. While sauce is simmering, cook the fish. Heat the remaining 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook until browned on one side, 2 to 3 minutes. Transfer the fish to the baking sheet, browned-side up. Bake until the fish is opaque in the center, 8 to 10 minutes.
5. Stir the olives and capers into the tomato sauce. Season with black pepper. Top each fish steak with sauce and serve with lime wedges. One serving is 1 fish steak and 1/4 cup sauce.
Per serving: 198 calories, 22 g protein, 6 g carbohydrates, 1 g fiber, 10 g total fat, 2 g saturated fat, 551 mg sodium.
Tip: The tomato-olive sauce (Steps 2 and 5) is also delicious over grilled boneless skinless chicken breasts.