Swordfish with Citrus Notes

Swordfish with Citrus Notes
Georgia Glynn Smith

Ingredients

  • extra-virgin olive oil
  •   Zest and juice of 1 lemon
  •   Zest of ½ navel orange
  • mild long red chile, seeded and diced finely
  • scallions, chopped finely
  • clove garlic, chopped finely
  • 1 1/2  Lilliput (baby) capers, drained and rinsed
  • pitted Kalamata olives in brine, rinsed and chopped finely
  • chopped mint
  • chopped chives
  •   Salt and pepper, to taste
  • new potatoes
  • 11  broccoli florets
  •   Olive oil cooking spray
  •   Four 6-ounce swordfish steaks

Swordfish, like tuna and marlin, are very meaty fish that don’t benefit from being overcooked. The topping works well, with the citrus flavors cutting through the richness of the fish.

Click here to see What Fish Should You Be Eating Now for Flavor, Health, and Environment.

Directions

Combine the extra-virgin olive oil, lemon zest and juice, orange zest and juice, chile, scallions, garlic, capers, olives, mint, and chives in a bowl and leave the flavors to develop for 20 minutes. Season with salt and pepper, to taste.

Meanwhile, bring a pot of water to boil over high heat. Cook the new potatoes for 12-15 minutes until nearly tender, then add the broccoli and cook for another 4 minutes. Carefully drain and season with salt and pepper, to taste. Keep warm.

Heat a griddle pan or large frying pan over high heat until almost smoking. Season the swordfish with salt and pepper, to taste, and spray a fine mist of olive oil over the surface of the fish. Cook for 1 minute on each side.

Turn off the heat and allow the steaks to sit for 3 minutes in the residual heat. Serve with the new potatoes and broccoli, with the citrus salsa scattered over the fish.

Nutrition

Calories per serving:

480 calories

Dietary restrictions:

High Fiber Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Alcohol Free

Daily value:

24%

Servings:

4
  • Fat 54g 84%
  • Carbs 194g 65%
  • Saturated 12g 59%
  • Fiber 56g 224%
  • Trans 0g
  • Sugars 39g
  • Protein 190g 381%
  • Cholesterol 449mg 150%
  • Sodium 3,292mg 137%
  • Calcium 955mg 96%
  • Magnesium 653mg 163%
  • Potassium 9,951mg 284%
  • Iron 19mg 107%
  • Zinc 13mg 85%
  • Phosphorus 3,086mg 441%
  • Vitamin A 11,918IU 238%
  • Vitamin C 1,636mg 2,726%
  • Thiamin (B1) 2mg 135%
  • Riboflavin (B2) 2mg 139%
  • Niacin (B3) 68mg 338%
  • Vitamin B6 8mg 386%
  • Folic Acid (B9) 1,173µg 293%
  • Vitamin B12 12µg 193%
  • Vitamin D 95µg 24%
  • Vitamin E 27mg 137%
  • Vitamin K 1,766µg 2,208%
  • Fatty acids, total monounsaturated 22g
  • Fatty acids, total polyunsaturated 9g
See detailed nutritional info Have a question about nutritional data? Let us know.

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