Lemon Caper Swordfish over Mock Potatoes

Lemon Caper Swordfish over Mock Potatoes

Lemon Caper Swordfish over Mock Potatoes


Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Comments: One of our favorites. A meal in itself, this looks complicated, but it’s simple and delicious! Served over mashed garlic cauliflower it’s healthy and low carb.

Ingredients:

1 1/4 pounds fish, Swordfish, or other boneless fish
1 pound cauliflower florets
1 cup chicken broth, fat free
3/4 cup wine, white, dry, chardonnay or other
2 tablespoons capers
1 tablespoon basil, fresh, chopped
2 cloves garlic, finely minced
1/2 cup half and half, fat free
2 tablespoons chives, fresh, chopped, as garnish
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper, black
1 tablespoon butter, light
1 lemon(s), juice

Preparation: For the mock potatoes: Place chopped cauliflower florets and broth in a medium sauce pan and bring to a boil, cooking for about 5 minutes until soft. Place in a blender with half and half and a dash of salt and pepper and blend well. Return to pan and cover to keep warm. For the fish: Place olive oil in a large non stick skillet and heat over medium to medium high heat. Season fish with salt and pepper, then place in skillet and cook for about 3 minutes per side until cooked through. Remove to a plate and cover with foil. Place garlic and butter in skillet and cook over medium heat for about 1 minute. Add wine to deglaze pan. Add capers, lemon juice and basil and cook for about 1 minutes. To serve, arrange mock potatoes on plates, place fish on top, spoon sauce over fish and garnish with fresh chives.

Nutrition: Per Serving About: 300 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat, 30 g protein, 11 g carbohydrates, 2 g dietary fiber, 890 mg sodium; WW Points Plus value 7

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