Swordfish Parmigiana light

I can offer you a lighter version of the classic eggplant parmigiana by replacing the eggplants with slices of swordfish. This variation will be lighter on the stomach and will suit those looking for a more delicate and lower-calorie option.

Ingredients

• 4 slices of swordfish (about 150 g each)
• 500 ml of tomato purée
• 1 clove of garlic
• Fresh basil to taste
• 100 g of light mozzarella or fior di latte
• 40 g of grated Parmesan cheese
• Extra virgin olive oil to taste
• Salt and pepper to taste

Preparation

1. Start by heating a drizzle of olive oil in a pan, then add the garlic clove and let it lightly brown before pouring in the tomato purée. Season with salt, pepper, and some basil leaves, then let it cook over medium heat for about 15-20 minutes. Remove the garlic before using the sauce.
2. Meanwhile, rinse the swordfish slices and pat them dry with kitchen paper. Heat a grill and cook the swordfish slices for about 2 minutes per side, or until they are golden. If you prefer a lighter cooking method, you can also cook the fish in a non-stick pan with a drizzle of oil.
3. Thinly slice the mozzarella and set it aside. It’s important that it’s not too moist to prevent it from releasing too much water during cooking.
4. Take a baking dish and pour a bit of the sauce on the bottom. Start creating layers by alternating slices of swordfish, tomato sauce, some basil leaves, mozzarella, and a dusting of Parmesan cheese.
5. Continue with the layers until all the ingredients are used up, finishing with a layer of sauce and a generous dusting of Parmesan.
6. Bake in a preheated oven at 180 °C for about 15-20 minutes, or until the surface is golden brown and crispy.
7. Let the swordfish parmigiana rest for a few minutes before serving.

This Swordfish Parmigiana light is a great way to enjoy Mediterranean flavors in a healthier and lighter way. Remember that you can further customize the dish by choosing types of cheese with reduced fat content and seasoning with aromatic herbs for a touch of freshness and flavor without adding calories.