7 OR LESS
Neapolitan sauce goes well with fish, chicken or steak

By Linda Gassenheimer
Knight Ridder News Service

Tomatoes, olives and garlic are staples for zesty Neapolitan cooking. The tomato-based Neopolitan sauce below takes only a few minutes to make and goes well with fish, chicken or beef. I have used swordfish, but any meaty type of fish such as tuna, halibut or grouper can be used — or if you're avoiding fish, use a flattened chicken breast or even a steak.

I am often asked how to know when fish is cooked. Fish takes only a few minutes to cook in a skillet. For this recipe, I used a 3/4-inch slice of swordfish. If using a thicker piece (1 inch), cook it for 8 minutes; for a thinner piece (1/2 inch), cook for 4 minutes. If you are not sure if the fish is ready, make a small slit in the flesh. If it is opaque or creamy rather than translucent, it's done.

Neapolitan Fish

• 1 cup canned diced tomatoes
• 3 cloves garlic, crushed (divided use)
• 5 pitted black olives
• 1 tablespoon fresh oregano or
• 1 teaspoon dried
• 1/2 teaspoon sugar
• 1 teaspoon olive oil
• 3/4 pound swordfish (about 3/4-inch thick)

For sauce, place tomatoes and 2 cloves crushed garlic in a small saucepan and simmer 5 minutes. Add olives and oregano and continue to cook 5 minutes. Add sugar and pepper to taste.

For fish, heat olive oil in a small nonstick skillet and add remaining clove of crushed garlic. Saute for several seconds and add swordfish. Brown for 2 minutes on each side. Salt and pepper cooked sides. Lower heat and continue to cook 2 minutes or until fish is cooked. Remove from pan, divide into two equal portions and spoon sauce over top. Serve over linguine.

Makes two servings.

Per serving: 272 calories (37 percent from fat), 11 g fat, 66 mg cholesterol, 35 g protein, 8 g carbohydrates, 1.2 g fiber, 397 mg sodium.

The Seven or Less recipe format assumes the presence of salt and pepper and cooking oils in your kitchen.