1 cup canned, drained, low-sodium, diced tomatoes
3 teaspoons minced garlic
5 pitted black olives
2 tablespoons raisins
1 teaspoon dried oregano
Salt and freshly ground pepper
1 teaspoon olive oil
1/2 pound swordfish, about 1 1/2 inch thick
Place tomatoes, garlic, olives, raisins and oregano in a microwave-safe bowl. Cover with a paper towel and microwave on high 3 minutes. Add salt and pepper to taste. Cover to keep warm. (Alternatively, simmer tomatoes and garlic in a saucepan for 2 minutes, add remaining sauce ingredients and cook 5 minutes.)
Heat olive oil in a small nonstick skillet over medium-high heat. Brown swordfish for 2 minutes on each side. Salt and pepper cooked sides. Lower heat to medium and cook about 2 minutes more, until fish looks opaque, not translucent, when you cut into it. Serve over broccoli linguine and top with sauce. Makes 2 servings.
Per serving: 289 calories (32 percent from fat), 10.3 g fat (2.3 g saturated, 4.7 g monounsaturated), 66 mg cholesterol, 35.4 g protein, 14.3 g carbohydrates, 2 g fiber, 241 mg sodium.