Over sword with tomatoes and olives

Swordfish with Tomatoes and Olives: A Quick and Healthy Dinner

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Servings: 2

Here’s a simple and delicious recipe for an easy dinner: Swordfish with Tomatoes and Olives. This dish is not only healthy but also full of flavors, and the combination of ingredients will make you feel like you are enjoying a gourmet meal without spending hours in the kitchen.

About the recipe

Swordfish is known for its fine texture and delicate taste. It is an excellent source of protein and omega-3 fatty acids, making it a perfect choice for a healthy dinner. This recipe combines the flavor of the fish with juicy tomatoes and aromatic olives, resulting in a delicious and colorful dish.

Another interesting aspect is the use of pistachios, which add a crunchy contrast, being not only tasty but also packed with nutrients. Pistachios are rich in protein, fiber, and healthy fats, turning this dinner into a true feast for the taste buds.

Ingredients

- 1 slice of swordfish (approximately 200 g)
- 2 tablespoons of extra virgin olive oil
- 100 ml of dry white wine
- 100 g of green or black olives (preferably pitted)
- 200 g of tomatoes (fresh or cherry)
- 50 g of dried blueberries
- Salt, to taste
- 50 g of shelled pistachios

Necessary utensils

- A deep frying pan or pot
- A spatula
- A sharp knife
- A serving plate

Step-by-step instructions

1. Preparing the ingredients: Start by washing the tomatoes under cold running water. If using large tomatoes, cut them into cubes. If using cherry tomatoes, you can leave them whole. Cut the olives in half to release their flavor.

2. Heating the pot: Place the frying pan over medium heat and add the two tablespoons of olive oil. Wait a few minutes until the oil becomes warm. This step is important as well-heated oil will help achieve a delicious crust on the fish.

3. Cooking the fish: Add the slice of swordfish to the pan. Let it fry for about 3-4 minutes on each side until it turns golden. Ensure that the fish is cooked through; it should be opaque and flake easily with a fork.

4. Adding the wine: Once the fish is cooked, add the dry white wine to the pan. This will help deglaze the bottom of the pan, adding more flavor. Let it simmer for 2-3 minutes until the alcohol has evaporated.

5. Adding the vegetables: Now is the time to add the tomatoes and olives. Gently stir and let the mixture simmer for 5-7 minutes until the tomatoes soften and release their juice.

6. Seasoning: Add salt to taste and stir to combine all the flavors. You can adjust the amount of salt according to your preferences.

7. Finishing the dish: Finally, add the dried blueberries for a touch of sweetness and the shelled pistachios for a crunchy contrast. Gently stir and let everything cook for another 1-2 minutes to warm the pistachios.

8. Serving: Transfer the fish with vegetables to a plate, garnishing with a few pistachios on top. This dish pairs perfectly with a slice of fresh bread, which will complement the meal.

Serving suggestions

This dish is ideal for a light dinner, but you can accompany it with a fresh green salad or a side of couscous for added substance. A bottle of dry white wine will perfectly complete the meal.

Useful tips

- Variations: You can experiment with other types of fish, such as salmon or sea bream. Also, if you don’t have pistachios on hand, try pine nuts or almonds for a different taste.
- Storing ingredients: Make sure the fish is fresh. If you are not cooking it immediately, keep it in the fridge, covered, to prevent unpleasant odors.
- Frequently asked questions:
- *Can I substitute the wine?* Yes, you can use fish stock or water, but the wine adds a note of complexity.
- *Is this recipe suitable for diets?* Absolutely, it is low in calories and rich in nutrients, making it an excellent choice for a healthy meal.

Nutritional benefits

Swordfish is an excellent source of protein, helping to build and repair muscle tissues. Olives and pistachios provide healthy fats, while tomatoes are rich in antioxidants, beneficial for heart health. This dish is low in calories, with approximately 350-400 calories per serving, depending on the amount of oil used.

Conclusion

This recipe for Swordfish with Tomatoes and Olives is perfect for anyone looking for a healthy and delicious meal prepared quickly. Don’t hesitate to try it and experiment with your favorite ingredients. Cooking is an art, and you are the artist! Enjoy your meal!