Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Anchovy | 100g | 210 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Swordfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 tbsp olive oil
- 1 medium onion, thinly sliced
- 4 anchovy fillets, drained and chopped
- 28 oz can whole tomatoes in purée, drained and broken up
- 1 tsp salt
- ¼ tsp black pepper
- ½ tsp dried oregano
- ¼ tsp crushed red pepper flakes
- 4 swordfish steaks
- grated rind of 1 lemon
Directions
In skillet, heat oil.
Add onion, saute 5 minutes.
Stir in anchovy, cook 5 minutes.
Add tomatoes, ¾ tsp salt, ⅛ tsp pepper, oregano and pepper flakes, simmer uncovered 10 minutes.
Heat oven to 350°F.
Grease a baking dish.
Season swordfish with the remaining salt and pepper.
Place fish in the baking dish.
Spoon the tomato sauce over the swordfish.
Bake 15 minutes or until the fish flakes.
Garnish with the grated lemon rind.
Category:Cathy's Recipes
Category:Sicilian Recipes
Category:Swordfish Recipes
Category:Anchovy Recipes
Category:Tomato Recipes