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.
Nutrition & Diet Analysis (per serving)
284
kcal
14% DV
Protein
Fat
Carbs
Diet fit
High-fiber
Under 400 cal
Low-fat
Contains
Wheat/Gluten
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).
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).