4 Each Swordfish Steaks, (Each About 1 Inch Thick)
2 tablespoon Salad Oil
2 Cloves Garlic, Minced Or Pressed
1 Medium Fresh Jalapeño Or Other Small Hot Chile, Stemmed, Seeded, And Minced
5 Medium Firm, Ripe, Pear Shaped Tomatoes, Seeded And Diced
1/2 Cup Fresh Cilantro (Coriander) Leaves, Chopped
A vivid topping of tomatoes, chile, and cilantro lends zest to panfried swordfish. Complete the fiesta with black beans and sliced avocados.
Rinse the fish and pat dry. Heat the oil in a wide frying pan over medium high heat. Add the fish and cook, turning once, until well browned on the outside and just opaque but still moist in the thickest part, cutting to test, (8 to 10 minutes). Transfer to a warm platter and keep warm.
Add the garlic and chile to the pan and cook, stirring, until fragrant, (about 30 seconds). Add the tomatoes and cilantro and cook, stirring, until hot, (about 2 minutes). Spoon over the fish.
Per Serving: 349 Calories, 46 Grams Protein, 3 Grams Carbohydrates, 16 Grams Total Fat, 89 Mg. Cholesterol, 209 Mg. Sodium