Print Recipe

Swordfish with Tomatoes, Carrots and Celery

Course Fish, Main Course
Cuisine American
Keyword carrots, fish, swordfish, tomatoes
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories 215 kcal

Ingredients

  • 6 ounces swordfish 4 6 ounces fillets swordfish
  • 2 carrots 2 thinly sliced carrots
  • 2 celery 2 thinly sliced celery
  • 0.5 yellow onion 1/2 thinly sliced yellow onion
  • 1 ounce tomato sauce 1 8 ounces can chopped tomato sauce
  • 2 tbsps flat-leaf parsley 2 tablespoons chopped fresh flat-leaf parsley
  • 2 tbsps unsalted butter 2 tablespoons unsalted butter
  • 1 tbsp olive oil 1 tablespoon olive oil
  • 1 cup white wine 1 cup white wine
  • 0.5 cup sodium free chicken stock 1/2 cup sodium free chicken stock
US - Metric

Instructions

  1. In a large, low side pan add the butter and oil and cook the onions, celery, carrots and parsley until tender. Add the wine, the chicken stock, cover, lower the heat to medium low and cook for 5 minutes.

  2. Add the tomatoes and cook for another 15 minutes over medium high heat.

  3. Dry the swordfish fillets and spread some light butter over the top and season with salt and pepper.

  4. Place the swordfish over the tomatoes sauce and cook over medium high heat covered for another 5 to 8 minutes.

  5. Turn the fillets once during the cooking process.

  6. Serve hot with sauce over the fish.

Nutrition Facts
Swordfish with Tomatoes, Carrots and Celery
Amount Per Serving
Calories 215 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 4g25%
Cholesterol 43mg14%
Sodium 114mg5%
Potassium 424mg12%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 3g3%
Protein 9g18%
Vitamin A 5610IU112%
Vitamin C 6.6mg8%
Calcium 29mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.