Main Dish / Soup/Salad

Pan Seared and Baked Swordfish with Tomato and Cottage Cheese Salad



  • 2 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1 tsp garlic, minced
  • Salt and pepper, to taste
  • 2 swordfish steaks


  • 1 Tbsp garlic, minced
  • 1/4 cup red onion, chopped
  • 1/4 cup green pepper, medium diced
  • 1/4 cup zucchini, medium diced
  • 1/4 cup yellow summer squash, medium diced
  • 1/2 cup plum tomatoes, fresh, medium diced
  • 4 calamata olives, pitted and quartered
  • 1/4 cup white wine
  • 6 basil leaves, fresh, cut julienne
  • 1 Tbsp parsley, chopped fine
  • 1 Tbsp balsamic vinegar
  • 1/2 cup Kemps Cottage Cheese
  • Salt and pepper, to taste


  1. Prepare marinade by combining the olive oil, lemon juice, garlic, salt, and pepper in a small mixing bowl.
  2. Place fish in a baking dish. Cover the fish with the marinade, turning to coat, and marinate at least 15 minutes.
  3. Preheat oven to 400F.
  4. Heat a non-stick skillet on medium-high heat. Lightly coat skillet with non-stick cooking spray and sear the fish until well browned on both sides. Reduce heat to low.
  5. Place fish on a baking sheet and into the oven for 12-15 minutes or until just opaque through.
  6. Add the garlic, onion, pepper, zucchini, and yellow squash to heated skillet pan coated with non-stick cooking spray. Saut for 1-2 minutes, stirring occasionally.
  7. Add the tomatoes, olives, and white wine and cook 1-2 more minutes. Remove from heat.
  8. Add the basil, parsley, balsamic vinegar, and cottage cheese and season to taste with salt and pepper. Toss lightly and serve over swordfish steaks.

Serves 2

Serving Suggestion: Serve swordfish over rice or pasta, hot or cold. Fish can be grilled, too.

Per Serving: 175 Calories; 11g Fat; 15g Protein; 2g Carbohydrate; 24mg Cholesterol; 24mg Calcium; 2g Saturated Fat; 228mg Sodium

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