Pan-Braised Swordfish with feta

This Mediterranean-Style swordfish dish goes from stove to table in less than 20 minutes. Serve it along side steamed zucchini...

Serves 4
Ingredients:

• 4 swordfish steaks (each about 5 oz)
• 3/4 tsp salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 tsp olive or canola oil
• 1 red onion, thinly sliced
• 2 cloves garlic, minced
• 1 cup vegetable stock or broth
• 1.2 cup golden raisins
• 2 TBS red wine vinegar
• 1 small lemon, thinly sliced
• 2 TBS crumbled feta cheese
• 1 TBS chopped fresh marjoram or oregano
• 1 TBS capers, rinsed

Sprinkle the swordfish steaks on both sides with salt and pepper (do not sue all). 

In a large non-stick frying pan heat the oil over medium - high heat. (1 tsp oil only)

Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes on each side. Transfer to a plate and keep warm. 

Reduce heat to medium and add the remain oil to the pan. (1/2 tsp). Add the onion and garlic. Saute for 1 minute. 

Stir in the stock, raisins, and vinegar. Return the swordfish to the pan and top with the lemon slices. Cover and simmer until the fish is opaque throughout. (about 3-4 minutes). 

Remove the lemon slices from the fish and set aside. Transfer the swordfish to the individual plates. Stir the feta, salt, pepper and the marjoram and the capers into the pain juices. Remove from heat. Spoon some sauce over each sword fish steak and top with the reserved lemon slices. Serve immediately. 

Per Serving: 277 calories / 30 g protein / 19 g carbohydrates / 9 g total fat / 700 mg sodium / 1 g fiber