Swordfish with Oven-Roasted Tomato Sauce
Peppery Kale Chips
Ingredients
- 4 (4-oz) fresh or frozen swordfish steaks, cut about 1 inch thick and thawed
- 2 Tbsp olive oil
- 1 lb Roma tomatoes, cored and quartered
- ½ small onion, peeled and quartered
- 3 cloves garlic, peeled
- ¼ tsp salt
- ¼ tsp crushed red pepper
- 2 Tbsp tomato paste
- 1 tsp snipped fresh rosemary
- ½ cup vegetable broth
- 2 Tbsp heavy cream
- ½ tsp freshly ground black pepper (optional)
- 2 Tbsp finely snipped fresh basil or Italian parsley
Instructions
- Rinse fish; pat dry. Preheat broiler. Coat a 15x10-inch baking pan with 1 Tbsp olive oil; add tomatoes, onion, and garlic. Sprinkle with salt and red pepper. Broil 3 to 4 inches from heat 10 minutes; stir in tomato paste. Broil 5 minutes more or until vegetables begin to blacken.
- In a blender combine tomato mixture and rosemary. Cover and blend smooth. Transfer to a saucepan; stir in broth.
- Bring to boiling, stirring constantly; reduce heat. Simmer, uncovered,12 to 15 minutes or until reduced to 1⅓ cups. Stir in heavy cream. Cover sauce; keep warm. If desired, drizzle with remaining 1 Tbsp oil.
- Lightly coat a broiler pan with cooking spray; place fish on pan. Brush both sides of fish with olive oil; season with black pepper, if desired.
- Broil 5 to 6 inches from heat 8 to 12 minutes or until fish flakes easily, turning once. Serve fish with sauce and, if desired, snipped basil.
Side Dish Ingredients
- 1 bunch fresh kale (12 oz)
- 1 Tbsp olive oil
- ¼ tsp salt
- ¼ tsp coarsely ground black pepper
- ⅛ tsp cayenne pepper (optional)
Side Dish Instructions
- Preheat oven to 300°F. Line two large baking sheets with parchment paper; set aside. Remove and discard thick stems from kale. Tear leaves into bite-size pieces. Rinse and dry kale pieces in a salad spinner or pat dry with paper towels.
- In a large bowl combine kale, oil, salt, black pepper, and, if desired, cayenne pepper. Massage oil and seasonings into kale until thoroughly coated.
- Arrange kale in a single layer on prepared baking sheets. Bake 20 minutes. Stir gently. Bake 2 to 4 minutes more or until completely dry and crisp (check chips frequently to make sure they do not burn).
Nutritional Information
| Main | Side | Total | |
| Servings | 4 | 4 | |
| Calories |
254
|
73
|
327
|
| Fat (g) | 14 | 4 | 18 |
| Sat. Fat (g) | 5 | 1 | 6 |
| Protein (g) | 24 | 3 | 27 |
| Carb (g) | 9 | 9 | 18 |
| Fiber (g) | 2 | 2 | 4 |
| Sodium (mg) | 437 | 182 | 619 |
Better Homes and Gardens Meal Plan
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