Swordfish with Citrus Notes Recipe


Nutrition

Cal/Serving: 482
Daily Value: 24%
Servings: 4

High-Fiber
Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Shellfish-Free, Alcohol-Free
Fat14g21%
Saturated3g15%
Trans0g0%
Carbs49g16%
Fiber14g57%
Sugars10g0%
Protein48g95%
Cholesterol112mg37%
Sodium825mg34%
Calcium242mg24%
Magnesium164mg41%
Potassium2498mg71%
Iron5mg27%
Zinc3mg21%
Phosphorus773mg110%
Vitamin A2984IU60%
Vitamin C409mg681%
Thiamin (B1)1mg34%
Riboflavin (B2)1mg35%
Niacin (B3)17mg85%
Vitamin B62mg97%
Folic Acid (B9)293µg73%
Vitamin B123µg48%
Vitamin D24µg6%
Vitamin E7mg34%
Vitamin K443µg553%
Fatty acids, total monounsaturated6g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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Swordfish with Citrus Notes
Georgia Glynn Smith

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.

2.8
Ratings10

INGREDIENTS

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

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.

Recipe Details

Per serving

Calories: 330

Total fat: 11.9 g

Saturated fat: 2.4 g

Sodium: 1,500 mg

Dietary fiber: 3.3 g

Sugars: 3.1 g

 

Adapted from The Essential Low Fat Cookbookby Antony Worral Thompson (Kyle Books, 2011)

Servings: 4
Special Designations: Low-fat, Healthy

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1 Comments

tdm-35-icon.png

Are not Marlin, Swordfish and some species of Tuna being overfished? I would look into this before recommending a recipe using these. And yes, overcooking by even a little can ruin a pricey meal.

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