Herbed Swordfish with Rosemary

9 15 253
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
3/4 tsp Oregano, fresh (minced)
3/4 tsp Rosemary, fresh (minced)
1 dash Sea Salt (to taste)
2 piece (11 x 5 x 2 cm) Swordfish
3/4 tsp 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 253
Calories from fat 160
Calories from saturated fat 49
Total Fat 17.8 g
Saturated Fat 5.4 g
Trans Fat 0.5 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 7.7 g
Cholesterol 62 mg
Sodium 257 mg
Potassium 342 mg
Total Carbohydrate 0.4 g
Dietary Fiber 0.1 g
Sugars 0.1 g
Protein 23.0 g

Dietary servings

Per Portion


Meat 1.3

Energy sources


Pygal1%381.42242913117826107.2615295587689463%459.20195371947966232.77714953536636%300.1960844068798158.5116791835230363%36%CarbohydratesFatProtein
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