Sword In The Bag
A quick, flavorful fish dish wrapped in a bag with tomatoes, herbs, and garlic, perfect for a light, healthy meal with vibrant Mediterranean flavors.
Ingredients
Instructions
- Shake the whole wheat flour around in a microwave cooking bag or Ziploc bag.
- Add the swordfish fillets to the bag.
- Add chopped tomatoes, sliced onion, dried basil, dried thyme, and minced garlic to the bag.
- Tie a knot in the top of the bag or zip it closed, then poke 6 or 7 slits in the bag.
- Cook as desired until the fish is cooked through and flavors meld.
Tips & Substitutions
For a crispier texture, lightly dust the swordfish fillets with additional whole wheat flour before placing them in the bag. If you don't have swordfish, you can substitute with mahi-mahi or halibut. Experiment with fresh herbs like parsley or dill for added flavor. This dish can be enhanced with a splash of lemon juice before serving.
Serving Suggestions
Serve the swordfish with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with Lemon And Garlic Shrimp for a seafood feast. Consider serving with a crusty bread to soak up the flavorful juices from the bag. A glass of white wine complements this dish well.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a microwave-safe dish, cover loosely, and heat in short intervals until warmed through, taking care not to overcook. The flavors will continue to meld, making for a delicious next-day meal.
Nutrition & Diet Analysis (per serving)
Each serving of Sword In The Bag contains roughly 732 calories, with 17g protein, 96g carbohydrates, and 35g fat. It is an excellent source of vitamin C (119% of the Daily Value), iron (87% of the Daily Value), and dietary fiber (51% of the Daily Value). Note that it is relatively high in sodium, at 880mg per serving (38% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen swordfish for this recipe?
Yes, you can use frozen swordfish fillets. Just ensure they are fully thawed before using them in the recipe. This will help in achieving even cooking and better flavor absorption from the herbs and tomatoes.
What can I substitute for chopped tomatoes?
If fresh tomatoes aren't available, you can use canned diced tomatoes or even a jar of marinara sauce for a different flavor profile. Adjust the seasoning if using seasoned products to avoid overpowering the dish.
How do I know when the swordfish is done cooking?
Swordfish is done when it reaches an internal temperature of 145°F and flakes easily with a fork. The fish should appear opaque and no longer translucent. Avoid overcooking to keep it moist and tender.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).