| |
| |
| 1/2 tsp |
|
Oregano, dried and crumbled |
|
| 1 Tbs plus 2 tsp |
|
Fresh lemon juice |
|
| 2 tsp |
|
Olive oil |
|
| 2 8 oz |
|
Swordfish steaks |
|
| 1/2 Cup |
|
Black olives, brine-cured, pitted and chopped coarse (Kalamata) |
|
| 1 Plum |
|
Tomato, seeded and diced |
|
| |
| 1/4 Cup |
|
Diced red onions |
|
| 1 Tbs |
|
Chopped fresh parsley leaves |
|
| 1/2 tsp |
|
Freshly grated lemon zest |
|
|
|
Salt and pepper to taste |
|
|
|
Lemon wedges to garnish |
|
|
|
|
| |
| Preheat Broiler: |
| On a plate, stir together oregano, 1 tablespoon lemon juice and 1 teaspoon olive oil. Dip both sides of swordfish steak in mixture to coat. Put on rack of broiling pan. Season with salt and pepper. |
| Salsa: |
| In a bowl, stir together olives, tomato, onions, parsley, lemon zest, remaining lemon juice, remaining, olive oil and salt and pepper to taste. |
| To prepare: |
| Broil coated swordfish steaks until center is opaque. (About 3 minutes per side) Remove to plate and spoon salsa over the fish. Garnish with lemon wedge. |
|
| |
| Servings: 2 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
282.64 |
|
| Calories From Fat (43%) |
|
121.83 |
|
| Calories From Protein (43%) |
|
120.33 |
|
| Calories From Carbs (14%) |
|
40.48 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 13.89g |
|
21% |
|
| Saturated Fat 2.63g |
|
13% |
|
| Monounsaturated Fat 5.49g |
|
|
|
| Polyunsaturated Fat 1.90g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 53.04mg |
|
18% |
|
| Sodium 500.51mg |
|
21% |
|
| Potassium 722.50mg |
|
21% |
|
| Carbohydrates 14.67g |
|
5% |
|
| Dietary Fiber 5.34g |
|
21% |
|
| Sugar 2.79g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 9.33g |
|
|
|
| Protein 28.97g |
|
58% |
|
| Vitamin A 1253.38IU |
|
25% |
|
| Vitamin C 78.30mg |
|
131% |
|
| Calcium 90.85mg |
|
9% |
|
| Iron 3.15mg |
|
17% |
|
| Vitamin E 1.92IU |
|
19% |
|
| Thiamin 0.12mg |
|
8% |
|
| Riboflavin 0.17mg |
|
10% |
|
| Niacin 13.87mg |
|
69% |
|
| Vitamin B6 0.59mg |
|
30% |
|
| Folate 22.18µg |
|
6% |
|
| Vitamin B12 2.38µg |
|
40% |
|
| Pantothenic Acid 0.79mg |
|
8% |
|
| Phosphorus 390.21mg |
|
39% |
|
| Magnesium 56.05mg |
|
14% |
|
| Zinc 1.82mg |
|
12% |
|
| Copper 0.38mg |
|
19% |
|
| Manganese 0.15mg |
|
8% |
|
| Selenium 65.46µg |
|
94% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 251.03g |
|
|
|
|
|
| | |
|
|
