Quick Fix for 2

Quick Fix: Swordfish in tomato-based sauce gives linguine Neapolitan zest

February 5, 2013 

FOOD QUICKFIX MCT

Tomatoes, olives and garlic are staples for zesty Neapolitan cooking. This tomato-based sauce takes only a few minutes to make and goes well with fish, chicken or beef. (MCT)

HANDOUT — MCT

  • Linguine and Green Pepper 1/4 pound fresh linguine 1 medium-size green pepper cut into 1 inch cubes, about 1 1/2 cups 1 teaspoon olive oil 1/4 cup reserved boiling liquid Salt and freshly ground black pepper BRING a large pot with 3 quarts water to a boil for pasta. Add linguine and green bell pepper. Cook 2 minutes if using fresh. If using dried linguine, boil 7 minutes, add the green bell pepper and continue to cook 2 minutes. Remove 1/4 cup water from pot and drain linguine. Mix olive oil into reserved water. Pour over linguine and green bell peppers. Add salt and pepper to taste. Toss well. Place on individual plates. Yield: 2 servings PER SERVING: 254 calories (12 percent from fat), 3.3 g fat (0.5 g saturated, 1.8 g monounsaturated), no cholesterol, 8.4 protein, 47.7 g carbohydrates, 3.7 g fiber, 6 mg sodium.
  • Neapolitan Swordfish 1 teaspoon olive oil 1 1/2 teaspoons minced garlic (divided use) 3/4 pound swordfish (about 3/4 inch thick) Salt and freshly ground black pepper 1 cup drained, canned diced tomatoes 1 tablespoon fresh oregano (or 1 teaspoon dried) 1/2 teaspoon sugar 5 pitted black olives HEAT olive oil in a small nonstick skillet over medium-high heat. Add 1/2 teaspoon minced garlic and swordfish.Brown fish for 2 minutes on each side. Add salt and pepper to taste to the cooked side. Lower heat and continue to cook 2 minutes or until fish is cooked through. It will look opaque inside, not translucent. PLACE tomatoes, remaining teaspoon minced garlic, oregano and sugar in a microwave-safe bowl. Microwave on high 2 minutes. Remove and add olives, salt and pepper to taste. When fish is cooked, remove from skillet, divide into 2 equal portions and spoon sauce over top. Yield: 2 servings PER SERVING: 269 calories (35 percent from fat), 10.5 g fat (2.5 g saturated, 5.3 g monounsaturated), 66 mg cholesterol, 35.0 g protein, 8.4 g carbohydrates, 1.8 g fiber, 265 mg sodium.

Tomatoes, olives and garlic are staples for zesty Neapolitan cooking. This tomato-based sauce takes only a few minutes to make and goes well with fish, chicken or beef. I have used swordfish, but any meaty type of fish such as tuna, halibut or grouper can be used.

Fish takes only a few minutes to cook in a skillet. For this recipe, I used a 3/4-inch slice of swordfish. If using a thicker piece (1 inch), cook it for 8 minutes; for a thinner piece (1/2 inch), cook for 4 minutes. If you are not sure if the fish is ready, make a small slit in the flesh. If it is opaque or creamy rather than translucent, it’s done.

Fresh pasta takes only 2 minutes to cook. It can be found in most markets. Dried linguine can also be used.

This meal contains 522 calories per serving with 24 percent of calories from fat.

Helpful hints

• This sauce can be used with sauteed chicken, beef or pork.

• If using dried pasta instead of fresh, cook it for 9 minutes or according to box directions.

Countdown

• Place water for pasta on to boil.

• Prepare ingredients.

• Start fish; while fish cooks microwave sauce

• Boil pasta and green bell pepper

Wine suggestions: A big chardonnay would be OK with this. But to me, meaty fish like swordfish, tuna and the like go better with a light, fruity red wine such as beaujolais or pinot noir.

McClatchy-Tribune News Service

Gassenheimer: DinnerInMinutes.com

For a printed copy of the recipes, click the links:

Neapolitan Swordfish

Linguine and Green Pepper

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