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Swordfish with Tomato and Cottage Cheese Salad

servings: 2
Swordfish with Tomato and Cottage Cheese Salad

prep time


total time





Swordfish with Tomato and Cottage Cheese Salad

servings: 2
• 2 Tbsp. olive oil
• 1 Tbsp. lemon juice
• 1 tsp. garlic, minced
• Salt and pepper, to taste
• 2 swordfish steaks

• 1 Tbsp. garlic, minced
• 1/4 cup red onion, chopped
• 1/4 cup green pepper, medium diced
• 1/4 cup zucchini, medium diced
• 1/4 cup yellow summer squash, medium diced
• 1/2 cup plum tomatoes, medium diced
• 4 Kalamata olives, pitted and quartered
• 1/4 cup white wine
• 6 basil leaves, cut julienne
• 1 Tbsp. parsley, finely chopped
• 1 Tbsp. balsamic vinegar
• 1/2 cup Hood® Low Fat Cottage Cheese
• Salt and pepper, to taste
Preheat oven to 400°F. Prepare marinade by combining olive oil, lemon juice, garlic, salt and pepper in a small mixing bowl. Place fish in a baking dish. Cover the fish with marinade, turning to coat, and marinate at least 15 minutes. 

Heat a nonstick skillet on medium-high heat. Lightly coat skillet with nonstick cooking spray and sear the fish until well browned on both sides. Reduce heat to low. 

Place fish on a baking sheet and place in oven for 12 to 15 minutes or until just opaque throughout. Add garlic, onion, pepper, zucchini, and yellow squash to heated skillet pan coated with nonstick cooking spray. Sauté for 1 to 2 minutes, stirring occasionally. Add the tomatoes, olives, and white wine and cook for 1 to 2 additional minutes. Remove from heat. Add the basil, parsley, balsamic vinegar, and cottage cheese and season to taste with salt and pepper. Toss lightly and serve over swordfish steaks.

Serving suggestion: Serve swordfish over rice or pasta, hot or cold. Fish can be grilled, too.


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