Baked swordfish in tarallo crust
20 recipes
Fish Mediterranean sword
ingredients
servings
5
Swordfish
1000 grams
Extra virgin olive oil
50 grams
Garlic
1 wedge
Oregano
1 teaspoon
Cherry tomatoes
10 unit
Black olives
60 grams
Iodized salt
to taste
second courses from Italy
Fish Mediterranean sword
Fish Mediterranean sword
ready in
50 minutes
difficulty
daily requirement
100% Fat
100% Protein
100% Carbohydrates
translated by
Italian
with 
description
The Fish Mediterranean sword is an excellent second dish, prepared with simple ingredients: tomatoes, black olives and oregano. It contains all the flavors of my country. The swordfish contains a good percentage of essential fatty acids. These acids are very important for our body, because they have an anti-inflammatory function and reduce blood cholesterol levels.
preparation
step 1
To realize the Mediterranean swordfish, you have to marinate the fish with a little olive oil and oregano for about 30 minutes.
step 2
Meanwhile we wash and cut the tomatoes into four parts, snoccioliamo black olives and add to the tomatoes. We clean up a climb garlic and put it aside.
step 3
After 30 minutes we take our swordfish steaks and let them sauté 5 minutes in a hot pan on both sides.
step 4
We add the cherry tomatoes and olives and cook over medium heat with lid for 15-20 minutes.
step 5
Serve warm nice swordfish accompanied by uninsalata or from grilled seasoned vegetables.
