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Baked Swordfish Recipe
Sep 12, 2012 @ 5:08 PM
Posted by
Daily Value: 3%
Servings: 4
Low-Carb, Low-Sodium
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 67Daily Value: 3%
Servings: 4
Low-Carb, Low-Sodium
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 7g | 10% |
| Saturated | 1g | 5% |
| Carbs | 2g | 1% |
| Fiber | 1g | 2% |
| Sugars | 0g | 0% |
| Protein | 0g | 1% |
| Sodium | 48mg | 2% |
| Calcium | 9mg | 1% |
| Magnesium | 2mg | 1% |
| Potassium | 37mg | 1% |
| Iron | 0mg | 1% |
| Zinc | 0mg | 0% |
| Vitamin A | 163IU | 3% |
| Vitamin C | 11mg | 18% |
| Thiamin (B1) | 0mg | 1% |
| Riboflavin (B2) | 0mg | 0% |
| Niacin (B3) | 0mg | 0% |
| Vitamin B6 | 0mg | 2% |
| Folic Acid (B9) | 5µg | 1% |
| Vitamin E | 1mg | 5% |
| Vitamin K | 35µg | 44% |
| Fatty acids, total monounsaturated | 5g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Manuela Zangara
This is one of the easiest recipes to make delicious and healthy fish. It is also the way I prefer eating swordfish, as it reminds me of my childhood. My mom would always make it this way at home and when there was swordfish for lunch or dinner I would always be happy. This is a very good dish for children who do not enjoy eating fish too much, as swordfish steaks do not have bones. You can serve it with a simple green or tomato salad.
INGREDIENTS
- 2 cloves garlic, chopped roughly
- 2 tablespoons extra-virgin olive oil
- Salt, to taste
- 4 swordfish steaks
- Juice of 1 lemon
- 2 tablespoons flat-leaf parsley, chopped
DIRECTIONS
Preheat a convection oven to 350 degrees.
Put the chopped garlic together with the extra-virgin olive oil and a sprinkle of salt in a nonstick oven-safe skillet. Put the swordfish steaks on top and rub them around the pan. Turn them over, so they are all coated in oil and garlic, and add a little extra salt on top of each steak.
Bake for about 15 minutes. Then, add the lemon juice and chopped parsley and bake for another 5 minutes.
Recipe Details
Click here to see more recipes from Manu's Menu.
Servings: 4Cuisine: Italian
Special Designations: Kid-friendly, Healthy
