Herbed Swordfish with Rosemary

Herbed Swordfish with Rosemary

Health Rating
Prep Cook Ready in Servings
5 min 10 min 15 min 2

Ingredients


1/8 tsp 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)
1/8 tsp 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 252
Calories from fat 158
Calories from saturated fat 50
Total Fat 17.6 g
Saturated Fat 5.5 g
Trans Fat 0.5 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 7.8 g
Cholesterol 61 mg
Sodium 254 mg
Potassium 346 mg
Total Carbohydrate 0.5 g
Dietary Fiber 0.1 g
Sugars 0.1 g
Protein 23.0 g

Dietary servings

Per Portion


Meat 1.3

Energy sources


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