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:

484 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, No Sugar Added

Daily value:

24%

Servings:

4
  • Fat 14g 21%
  • Carbs 49g 16%
  • Saturated 3g 15%
  • Fiber 14g 57%
  • Trans 0g
  • Sugars 10g
  • Monounsaturated 6g
  • Polyunsaturated 2g
  • Protein 48g 96%
  • Cholesterol 112mg 37%
  • Sodium 834mg 35%
  • Calcium 243mg 24%
  • Magnesium 166mg 41%
  • Potassium 2,514mg 72%
  • Iron 5mg 28%
  • Zinc 3mg 21%
  • Phosphorus 775mg 111%
  • Vitamin A 202µg 22%
  • Vitamin C 416mg 693%
  • Thiamin (B1) 1mg 35%
  • Riboflavin (B2) 1mg 37%
  • Niacin (B3) 17mg 85%
  • Vitamin B6 2mg 100%
  • Folic Acid (B9) 294µg 74%
  • Vitamin B12 3µg 48%
  • Vitamin D 24µg 6%
  • Vitamin E 7mg 35%
  • Vitamin K 443µg 554%
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