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Fish Mediterranean sword

ingredients

servings

5

Swordfish

1000 oz

Extra virgin olive oil

50 oz

Garlic

1 wedge

Oregano

1 teaspoon

Cherry tomatoes

10 unit

Black olives

60 oz

Iodized salt

to taste

second courses from Italy

Fish Mediterranean sword

Fish Mediterranean sword

with fish source of D vitamins high in potassium high in phosphorus

ready in

50 minutes

difficulty

daily requirement

100% Fat

100% Protein

100% Carbohydrates

translated by Italian with google translate

Fish Mediterranean sword

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.

Fish Mediterranean sword step 1

step 1

To realize the Mediterranean swordfish, you have to marinate the fish with a little olive oil and oregano for about 30 minutes.

Fish Mediterranean sword step 2

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.

Fish Mediterranean sword step 3

step 3

After 30 minutes we take our swordfish steaks and let them sauté 5 minutes in a hot pan on both sides.

Fish Mediterranean sword step 4

step 4

We add the cherry tomatoes and olives and cook over medium heat with lid for 15-20 minutes.

Fish Mediterranean sword step 5

step 5

Serve warm nice swordfish accompanied by uninsalata or from grilled seasoned vegetables.

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