Lemon and Herb Crusted Swordfish

40 minutes Prep: 20 minutes Cook: 15 minutes

178 calories per serving view nutrition facts

2 servings suggest servings

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Ingredients

2	teaspoons	lemon zest	chopped
2	teaspoons	dill weed	fresh, chopped
2	teaspoons	parsley leaves	fresh, chopped
2	teaspoons	chervil	fresh, chopped
1	teaspoon	black pepper	cracked
2	teaspoons	dijon mustard
1	x	salt and black pepper
2	each	swordfish steaks
1	tablespoon	vegetable oil
2	cups	arugula	leaves
2	tablespoons	olive oil

Directions

Rinse and pat dry the swordfish steaks.

In a bowl combine the lemon zest, herbs and pepper.

Season the fish with salt and pepper.

Lightly brush with mustard on one side.

Press coated side into the herb mixture.

In a no stick skillet heat the vegetable oil.

Place fish, coated side down into the skillet and cook for 4 minutes, until the crust turns golden.

Carefully turn over and cook for 3 more minutes.

While fish is cooking,in a bowl toss the arugula with 1 teaspoon olive oil, season with salt and pepper,to taste.

Divide greens between 2 plates.

Top with the swordfish onto the arugula, drizzle with remaining olive oil.

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Nutrition Facts

Serving Size 39g

Amount per Serving

Calories 178 98% of calories from fat

	% Daily Value*
Total Fat 19.0g	30%
Saturated Fat 3.0g	13%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 65mg	3%
Total Carbohydrate 2.0g	1%
Dietary Fiber 1.0g	4%
Sugars 0.0g
Protein 1.0g	2%

Vitamin A	8%		Vitamin C	11%
Calcium	5%		Iron	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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