Swordfish with Summer Vegetables

Swordfish with Summer Vegetables

By: Whole Foods Market®

A succulent swordfish steak cooks up meltingly tender under a blanket of flavorful vegetables and tangy capers.


  • 1 (3/4-pound) swordfish steak, skin removed
  • 2 medium tomatoes, diced
  • 2 small zucchini or yellow summer squash, or one of each, diced (about 2 1/2 cups)
  • 3 cloves garlic, minced
  • 2 tablespoons brined capers, drained and chopped


Preheat the oven to 400°F. Cut swordfish into 4 equal pieces and place in a 9×13-inch baking dish. In a large bowl, toss tomatoes, squash, garlic and capers together. Spoon mixture over swordfish and bake until vegetables are tender and fish is almost opaque in the center, about 20 minutes. Serve fish with vegetables and juices spooned over the top.

Nutritional Info

Serves 4, dairy free, sugar conscious, wheat free.

Per Serving: 150 calories (60 from fat), 6g total fat, 1.5g saturated fat, 55mg cholesterol, 210mg sodium, 6g carbohydrate (2g dietary fiber, 4g sugar), 19g protein

Note: We’ve provided special diet and nutritional information for educational purposes. But remember — we’re cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.

For healthy eating tips, hundreds of recipes, cooking techniques, meal plans and more, visit Whole Foods Market’s Healthy Eating resources.