Seared Fish Steaks with Tomato-Olive Sauce

Ingredients: (Serves 4)
1 tablespoon lime juice
4 teaspoons olive oil, divided
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
4 1-inch thick swordfish (4 ounces each) or halibut steaks (6 ounces each)
1/2 cup chopped onion
1 clove garlic, minced
1/2 teaspoon ground cumin
Pinch of crushed red pepper
1 can (10 ounces) diced tomatoes with green chiles
1/3 cup water
1 tablespoon chopped pitted green olives
2 teaspoon drained capers, rinsed
Lime wedges

Directions:
1    Preheat the oven to 425°F. Coat a baking sheet with nonstick spray.
2    Mix lime juice, 1 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 2 teaspoons oil in medium saucepan over medium heat. Add the onion and cook, stirring often, until softened, 3 to 4 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 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the fish and cook until nicely seared on one side, 2 to 3 minutes. Transfer the fish to the baking sheet, seared side up. Bake until the fish is opaque in the center, 8 to 10 minutes.
5    Stir the olives and capers into the tomato sauce. Season with pepper. Top each fish steak with sauce and serve with lime wedges.

Per serving (one fish steak and 1/4 cup sauce): 198 cal, 10 g fat (2 g sat), 6 g carbs, 22 g protein, 1 g fiber, 41 mg chol, 551 mg sodium