Swordfish with Olives, Capers & Tomatoes over Polenta

Swordfish with Olives, Capers & Tomatoes over Polenta

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From: Diabetic Living Magazine, Fall 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2½ cups water
  • ½ teaspoon salt, divided
  • ½ cup coarse or regular yellow cornmeal or polenta
  • 1 tablespoon extra-virgin olive oil
  • 4 medium stalks celery, diced
  • 2 cloves garlic, minced
  • 1 (15 ounce) can no-salt-added diced tomatoes
  • ¼ cup green olives, such as Sicilian colossal or Cerignola, rinsed, pitted and coarsely chopped
  • 3 tablespoons chopped fresh basil
  • 1 tablespoon capers, rinsed
  • ⅛ teaspoon ground pepper
  • Pinch of crushed red pepper
  • 1 pound swordfish, cut into 4 steaks
  • Fresh basil for garnish

Preparation

  • Prep

  • Ready In

  1. Bring 2 cups water to a boil in a medium saucepan over high heat. Add ¼ 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.
  2. 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 ½ cup water. The final texture should be similar to a thick porridge. Remove from heat and cover to keep warm.
  3. 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 ¼ tsp. salt. Cover, reduce heat to low, and simmer for 5 minutes.
  4. Place swordfish steaks in the simmering sauce. Cover and cook until the fish is cooked through, 10 to 15 minutes.
  5. 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 ½ cup water in a saucepan over medium heat, stirring occasionally.

Nutrition information

  • Serving size: 1 piece swordfish + ½ cup sauce + ⅓ cup polenta
  • Per serving: 276 calories; 12 g fat(2 g sat); 3 g fiber; 19 g carbohydrates; 22 g protein; 22 mcg folate; 65 mg cholesterol; 4 g sugars; 1,088 IU vitamin A; 19 mg vitamin C; 54 mg calcium; 2 mg iron; 536 mg sodium; 579 mg potassium
  • Nutrition Bonus: Vitamin C (32% daily value), Vitamin A (22% dv)
  • Carbohydrate Servings:

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