Sauce gives Neopolitan zest to swordfish

Quick Fix for 2

By Linda Gassenheimer

Posted: Tuesday, Feb. 05, 2013

HANDOUT - MCT

Tomatoes, olives and garlic are staples for zesty Neapolitan cooking. This tomato-based sauce takes only a few minutes to make and goes well with fish, chicken or beef.

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Neapolitan Swordfish

1 teaspoon olive oil

1 1/2 teaspoons minced garlic (divided use)

3/4 pound swordfish (about 3/4 inch thick)

Salt and freshly ground black pepper

1 cup drained, canned diced tomatoes

1 tablespoon fresh oregano (or 1 teaspoon dried)

1/2 teaspoon sugar

5 pitted black olives

HEAT olive oil in a small nonstick skillet over medium-high heat. Add 1/2 teaspoon minced garlic and swordfish. Brown fish for 2 minutes on each side. Add salt and pepper to taste to the cooked side. Lower heat and continue to cook 2 minutes or until fish is cooked through. It will look opaque inside, not translucent.

PLACE tomatoes, remaining teaspoon minced garlic, oregano and sugar in a microwave-safe bowl. Microwave on high 2 minutes. Remove and add olives, salt and pepper to taste. When fish is cooked, remove from skillet, divide into 2 equal portions and spoon sauce over top.

PER SERVING: 269 calories (35 percent from fat), 10.5 g fat (2.5 g saturated, 5.3 g monounsaturated), 66 mg cholesterol, 35.0 g protein, 8.4 g carbohydrates, 1.8 g fiber, 265 mg sodium.

Yield: 2 servings
Linguine and

Green Pepper

1/4 pound fresh linguine

1 medium-size green pepper cut into 1 inch cubes, about 1 1/2 cups

1 teaspoon olive oil

1/4 cup reserved boiling liquid

Salt and freshly ground black pepper

BRING a large pot with 3 quarts water to a boil for pasta. Add linguine and green bell pepper. Cook 2 minutes if using fresh. If using dried linguine, boil 7 minutes, add the green bell pepper and continue to cook 2 minutes. Remove 1/4 cup water from pot and drain linguine. Mix olive oil into reserved water. Pour over linguine and green bell peppers. Add salt and pepper to taste. Toss well. Place on individual plates.

PER SERVING: 254 calories (12 percent from fat), 3.3 g fat (0.5 g saturated, 1.8 g monounsaturated), no cholesterol, 8.4 protein, 47.7 g carbohydrates, 3.7 g fiber, 6 mg sodium.

Yield: 2 servings

Tomatoes, olives and garlic are staples for zesty Neapolitan cooking. This tomato-based sauce takes only a few minutes to make and goes well with fish, chicken or beef. I have used swordfish, but any meaty type of fish such as tuna, halibut or grouper can be used.

Fish takes only a few minutes to cook in a skillet. I used a 3/4-inch slice of swordfish. If using a thicker piece, cook it for 8 minutes; for a thinner piece (1/2 inch), cook for 4 minutes.

If you are not sure if the fish is ready, make a small slit in the flesh. If it is opaque or creamy rather than translucent, it’s done.

McClatchy-Tribune News Service

Gassenheimer: DinnerInMinutes.com

For a printed copy of the recipes, click the links:

Neapolitan Swordfish

Linguine and Green Pepper

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