Baked Swordfish
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Ingredients:
- 1 lb skinless swordfish steaks
- 1 tsp dried oregano
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 2 Tbsp chopped fresh parsley
- Pepper
- 1/4 cup dry bread crumbs
- 1 tomato, thinly sliced
- 1 Tbsp oil
Directions:
Preheat oven to 450º F. Spray shallow baking pan with nonstick spray. Place
fish in pan; sprinkle with oregano, garlic, and pepper. Top with tomato, onion,
and parsley. Combine bread crumbs and oil, and sprinkle on top. Bake 8 to
10 minutes or just until fish flakes.
Makes 4 (3-oz) servings
Per 3-oz serving: 216 calories (36% calories from fat); 8g total fat; 2g
saturated fat; 44mg cholesterol; 165mg sodium; 10g total carbohydrates; 24g
protein
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