Italian · Lunch
Swordfish and Caper Salad
Pan-seared swordfish steak flaked over crisp romaine and radicchio with capers, Kalamata olives, cherry tomatoes and shaved fennel, dressed in a lemon and olive oil vinaigrette. Finished with parsley and red onion, this Italian coastal salad balances briny, citric flavors.
$10
15 minsPrep
8 minsCook
23 minsTotal
EasyLevel
Nutrition per serving
398Calories
36.8gProtein
22.8gFat
10.2gCarbs
4.1gSugar
3.4gFiber
778mgSodium
66mgChol
3.9gSat Fat
945mgPotassium
102mgCalcium
2.3mgIron
1.9mcgVitamin B12
20mgVitamin C
gluten-free
protein-rich
low-carb
low-calorie
low-cholesterol
mediterranean
hidden-gems
gluten-free
low-calorie
low-chol
thirty-min-meals
Instructions
1
Prep
Pat swordfish steak dry, season with salt and pepper. Arrange romaine, radicchio, fennel, tomatoes, olives and red onion on plate.
2
Sear
Heat 1 tbsp olive oil in skillet over medium-high heat until shimmering. Sear swordfish 3–4 minutes per side until opaque and flesh flakes easily.
3
Rest
Transfer swordfish to cutting board and rest 5 minutes so juices settle before flaking into chunks.
4
Plate
Scatter swordfish over salad. Spoon garlic and capers from skillet on top. Drizzle lemon vinaigrette, scatter parsley, serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 340g340g swordfish steak
- 2 tbsp2 tbsp olive oil, for searing
- 2 tbsp2 tbsp capers, drained
- 22 small clove garlic
- 6 cups180g romaine lettuce
- 3 cups90g radicchio
- 60g60g fennel
- 90g90g cherry tomatoes
- 2 tbsp2 tbsp Kalamata olives, pitted
- 4 tbsp4 tbsp red onion
- 2 tbsp2 tbsp fresh parsley
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp olive oil, for dressing
- salt, to taste
- black pepper, to taste
