September 12, 2012
Baked Swordfish
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.
Nutritional Facts
Servings4
Calories Per Serving263
Total Fat16g24%
Sugar0.4gN/A
Saturated3g16%
Cholesterol90mg30%
Protein27g54%
Carbs2g1%
Vitamin A57µg6%
Vitamin B122µg39%
Vitamin B60.8mg38.5%
Vitamin C11mg18%
Vitamin D19µg5%
Vitamin E4mg19%
Vitamin K35µg44%
Calcium16mg2%
Fiber0.5g2%
Folate (food)7µgN/A
Folate equivalent (total)7µg2%
Iron0.8mg4.4%
Magnesium42mg10%
Monounsaturated9gN/A
Niacin (B3)11mg53%
Phosphorus353mg50%
Polyunsaturated2gN/A
Potassium605mg17%
Sodium374mg16%
Thiamin (B1)0.1mg7.5%
Zinc0.9mg6.3%