This meal is so satisfying yet very health beneficial. Swordfish is high in protein and vitamin B12 and yogurt has been known to help improve intestinal health, lower cholesterol levels and reduce the risk of colon cancer.
Ingredients
• 5 oz. no fat Greek yogurt
• ¼ cup reduced fat feta cheese
• 3 plum tomatoes, seeded and chopped
• ¼ cup red onion, finely chopped
• 1 tbsp. oregano
• ½ tsp. salt
• ½ tsp. pepper
• Cooking spray
• ¾-1 lb. swordfish, one filet
Directions
Preheat oven to 450 degrees. Combine first seven ingredients in a small bowl and mix well. Spray a small roasting pan with cooking spray and place swordfish in the middle. Cover and surround the fillet with yogurt mixture. Cook for approximately 20 minutes or until fish is opaque. Makes 3-4 servings.
