Seared fish steaks with tomato-olive sauce

Firm fish like swordfish and halibut benefit from this easy two-step technique of first browning the steaks on one side and then finishing cooking in the oven (cooking the fish entirely in the skillet can make the outside tough and requires more fat). The spicy tomato sauce sets off the succulent fish steaks beautifully.

Preparation time: 25 minutes

Marinating time: 10 to 20 minutes

Cooking time: 10 to 12 minutes

Serves 4 

• 15 ml (1 tbsp) lime juice
• 20 ml (4 tsp) olive oil, divided
• 1/4 ml (1/8 tsp) salt, or to taste
• Freshly ground pepper to taste
• 4 2.5-cm-thick (1-in-thick) thick halibut steaks (125 g/4 oz each) or swordfish steaks (170 g/6 oz each)
• 75 g (1/2 c) chopped onion
• 1 garlic clove, minced
• 2 ml (1/2 tsp) ground cumin
• Pinch of crushed red pepper
• 1 can (398 ml/10 oz) diced tomatoes with green chilies
• 75 ml (1/3 c) water
• 15 ml (1 tbsp) chopped pitted green olives
• 10 ml (2 tsp) drained capers, rinsed
• Lime wedges

1. Preheat the oven to 220°C (425°F). Coat a baking sheet with nonstick spray.
2. Mix the lime juice, five millilitres (one teaspoon) oil, salt and pepper in a shallow glass dish. Add the fish steaks and turn to coat. Cover and marinate in the refrigerator for 10 to 20 minutes.
3. Meanwhile, heat 10 millilitress (two teaspoons) oil in a medium pot over medium heat. Add the onion and cook, stirring often, until softened, three to four minutes. Add the garlic, cumin and red pepper. Cook, stirring, for 30 seconds. Add the tomatoes and water. Bring to a simmer. Cook over medium heat, stirring occasionally, until thickened, about 10 minutes.
4. While sauce is simmering, cook the fish. Heat the remaining five millilitres (one teaspoon) oil in a large nonstick skillet over medium-high heat. Add the fish and cook until browned on one side, two to three minutes. Transfer the fish to the baking sheet, browned side up. Bake until the fish is opaque in the centre, eight to 10 minutes.
5. Stir the olives and capers into the tomato sauce. Season with black pepper. Top each fish steak with sauce and serve with lime wedges. One serving is one fish steak and 50 millilitres (1/4 cup) sauce.

Per serving: 198 calories, 22 g protein, 6 g carbohydrates, 1 g fibre, 10 g total fat, 2 g saturated fat, 41 mg cholesterol, 551 mg sodium.

Note: The tomato-olive sauce (steps 2 and 5) is also delicious over grilled boneless skinless chicken breasts.