MAIN DISH

SICILIAN SWORDFISH

• 1 cup canned, drained, low-sodium, diced tomatoes

• 3 teaspoons minced garlic

• 5 pitted black olives

• 2 tablespoons raisins

• 1 teaspoon dried oregano

• Salt and freshly ground pepper

• 1 teaspoon olive oil

•  ¾ pound swordfish, about ¾-inch thick

Place tomatoes, garlic, olives, raisins and oregano in a microwave-safe bowl. Cover with a paper towel and microwave on high 3 minutes. Add salt and pepper to taste. Cover to keep warm. (Alternatively, simmer tomatoes and garlic in a saucepan for 2 minutes, add remaining sauce ingredients and cook 5 minutes.)

Heat olive oil in a small nonstick skillet over medium-high heat. Brown swordfish for 2 minutes on each side. Salt and pepper cooked sides. Lower heat to medium and cook about 2 minutes more, until fish looks opaque, not translucent, when you cut into it. Serve over broccoli linguine and top with sauce. Makes 2 servings.

Per serving: 289 calories (32 percent from fat), 10.3 g fat (2.3 g saturated, 4.7 g monounsaturated), 66 mg cholesterol, 35.4 g protein, 14.3 g carbohydrates, 2 g fiber, 241 mg sodium.

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