Serves: 4
Total Calories: 462

2 pounds swordfish steak, 1-inch thick
cooking oil
flour seasoned with salt, pepper, and paprika
1/2 cup finely chopped onion
2 tablespoons chopped fresh dill (or more to taste)
4 tablespoons melted butter
1/2 cup dry white wine

Dip steaks in cooking oil and then in seasoned flour. Place steaks in 1 layer in an oiled flat baking pan. Sprinkle with onion, dill, and melted butter. Pour wine around fish.

Bake at 400° for 20–25 minutes or until fish flakes easily, basting twice with wine. Serve fish with pan sauce.

Note:
With Baked Swordfish Steak, put 4 potatoes in the oven to bake about 35 minutes before the fish. Steamed broccoli, watercress salad, and fresh or frozen sliced peaches can complete the dinner.


Fun Fact: Provincetown, Massachusetts, the birthplace of the commercial fishing industry of the United States, was the wealthiest town per capita in New England in the 1840s and 1850s. It is still considered the gourmet seafood capital of the Atlantic seaboard, supplying fresh fish for the tables of gourmets everywhere.

Nutritional Facts:

Serves: 4
Total Calories: 462
Calories from Fat: 193

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