Dive deliciously into the Mediterranean diet with this healthy fish recipe, which takes its inspiration from southern Italy. In Sicily and Calabria, the ghiotta style of cooking involves simmering fish or meat with celery, olives, capers, basil and tomatoes. Serve the fish and sauce over creamy polenta for an easy dinner recipe that requires just 20 minutes of active prep time.

Amy Riolo
Source: Diabetic Living Magazine, Fall 2019


Recipe Summary

20 mins
45 mins


Ingredient Checklist


Instructions Checklist
  • Bring 2 cups water to a boil in a medium saucepan over high heat. Add 1/4 tsp. salt. Slowly pour in cornmeal (or polenta) in a gentle stream, stirring rapidly with a whisk or wooden spoon to avoid lumps. Cook, stirring, until the mixture starts to thicken, about 3 minutes.

  • Reduce heat to a low simmer. Cook, stirring every 5 minutes, until the polenta easily comes away from the sides of the pan, 20 to 25 minutes. While stirring, crush any lumps against the side of the pan. If the polenta becomes too thick to stir, add 1/2 cup water. The final texture should be similar to a thick porridge. Remove from heat and cover to keep warm.

  • Meanwhile, heat oil in a large skillet over medium heat. Add celery; cook, stirring occasionally, until tender, about 5 minutes. Add garlic; cook until aromatic but not browned, 30 seconds. Stir in tomatoes, olives, basil, capers, ground pepper, crushed red pepper, and the remaining 1/4 tsp. salt. Cover, reduce heat to low, and simmer for 5 minutes.

  • Place swordfish steaks in the simmering sauce. Cover and cook until the fish is cooked through, 10 to 15 minutes.

  • To serve, spoon the polenta onto a large serving platter. Arrange the fish over the polenta, top with the sauce, and garnish with fresh basil, if desired.


To make ahead: Refrigerate polenta (Steps 1-2) for up to 1 week. To reheat, combine with 1/2 cup water in a saucepan over medium heat, stirring occasionally.

Nutrition Facts

276 calories; protein 22.1g 44% DV; carbohydrates 18.9g 6% DV; exchange other carbs 1.5; dietary fiber 3g 12% DV; sugars 4g; fat 12.1g 19% DV; saturated fat 2.3g 12% DV; cholesterol 64.6mg 22% DV; vitamin a iu 1087.6IU 22% DV; vitamin c 19.4mg 32% DV; folate 22mcg 6% DV; calcium 54mg 5% DV; iron 1.8mg 10% DV; magnesium 57.3mg 21% DV; potassium 579.1mg 16% DV; sodium 536.4mg 22% DV.

Reviews (1)

Read More Reviews
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
The recipe is amazing the only thing I did different was I grilled the swordfish instead of cooking it in the sauce Read More