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Swordfish Veracruz Recipe
|Vegetable cooking spray||1|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm)|
|Chopped green chilies||2 Tablespoon|
|Chablis/Other dry white wine||1 Tablespoon|
|White wine vinegar||1 Tablespoon|
Serving size: Complete recipe
Calories 1124 Calories from Fat 432
% Daily Value*
Total Fat 48 g74%
Saturated Fat 8.2 g41%
Trans Fat 0 g
Cholesterol 285.7 mg
Sodium 1148.9 mg47.9%
Total Carbohydrates 18 g5.9%
Dietary Fiber 3.4 g13.7%
Sugars 8.4 g
Protein 143 g285.8%
Vitamin A 47.5% Vitamin C 172.6%
Calcium 4.8% Iron 30%
*Based on a 2000 Calorie diet
Sprinkle with pepper.
Coat a skillet with cooking spray; add margarine, and place over medium heat until margarine melts.
Add fish to skillet, and cook until browned on both sides; place in a 10- x 6- x 2-inch baking dish.
Wipe skillet with a paper rowel, and coat with cooking spray.
Place over medium heat until hot.
Add onion and garlic, and saute until render.
Add tomato, chilles, wine, vinegar, and salt; bring to a boil.
Remove from heat, and spoon mixture over steaks.
Bake, uncovered, at 450Â° for 10 minutes or until steaks flake easily when tested with a fork.
Remove steaks from dish to a warm platter, using a slotted spoon.