Herbed Swordfish with Rosemary

9 15 380
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 2
Herbed Swordfish with Rosemary
Health Highlights

Ingredients


1 dash Black pepper (to taste)
1 tbsp Butter, unsalted
1 tbsp Canola oil
1 tsp Lemon juice
1/4 tbsp Oregano, fresh (minced)
1/4 tbsp Rosemary, fresh (minced)
1 dash Sea Salt (to taste)
2 piece (11 x 5 x 2 cm) Swordfish
1/4 tbsp Thyme, fresh (minced)

Instructions


Heat the canola oil in a skillet on medium/high heat.

Season the swordfish steaks with salt and pepper to taste.

Cook until browned, about 2-3 minutes. Flip steaks; add the herbs, butter, and lemon juice.

Cook for another 2 minutes.

Serve with you favourite vegetable.

Nutrition Facts

Per Portion

Calories 380
Calories from fat 241
Calories from saturated fat 68
Total Fat 26.8 g
Saturated Fat 7.6 g
Trans Fat 0.5 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 11.5 g
Cholesterol 106 mg
Sodium 556 mg
Potassium 536 mg
Total Carbohydrate 9.4 g
Dietary Fiber 0.5 g
Sugars 0.2 g
Protein 25.5 g

Dietary servings

Per Portion


Meat 1.3

Energy sources


Pygal10%406.2287827579362111.2616368977934264%425.0484050110517270.3040749625161527%314.50240548182467136.6037020665462810%64%27%CarbohydratesFatProtein

Meal Type(s)

Main




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