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
Energy sources
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