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 55g 84%
  • Carbs 197g 66%
  • Saturated 12g 60%
  • Fiber 57g 229%
  • Trans 0g
  • Sugars 40g
  • Monounsaturated 22g
  • Polyunsaturated 9g
  • Protein 191g 382%
  • Cholesterol 449mg 150%
  • Sodium 3,336mg 139%
  • Calcium 971mg 97%
  • Magnesium 662mg 166%
  • Potassium 10,056mg 287%
  • Iron 20mg 110%
  • Zinc 13mg 85%
  • Phosphorus 3,099mg 443%
  • Vitamin A 807µg 90%
  • Vitamin C 1,664mg 2,774%
  • Thiamin (B1) 2mg 140%
  • Riboflavin (B2) 3mg 148%
  • Niacin (B3) 68mg 341%
  • Vitamin B6 8mg 398%
  • Folic Acid (B9) 1,178µg 294%
  • Vitamin B12 12µg 193%
  • Vitamin D 95µg 24%
  • Vitamin E 28mg 138%
  • Vitamin K 1,774µg 2,217%
Have a question about nutritional data? Let us know.
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