Pan Seared Peppered Swordfish

30 minutes Prep: 15 minutes Cook: 15 minutes

343 calories per serving view nutrition facts

2 servings suggest servings

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Ingredients

2	each	swordfish steaks	about 1 inch thick
1	x	black pepper
2	tablespoons	vegetable oil
1	each	orange	peeled, cut into slices
1/2	each	red onion	peeled, thinly sliced
1/4	cup	cilantro leaves	chopped
3	tablespoons	olive oil

Directions

Rub ground pepper into swordfish steaks and let sit for 5 minutes.

In a medium bowl, combine orange slices, onion, cilantro and olive oil.

Heat heavy skillet over medium high heat and add oil.

Add swordfish steaks and cook on either side until well browned about 3 minutes per side.

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Nutrition Facts

Serving Size 181g

Amount per Serving

Calories 343 86% of calories from fat

	% Daily Value*
Total Fat 33.0g	50%
Saturated Fat 4.0g	22%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 7mg	0%
Total Carbohydrate 14.0g	5%
Dietary Fiber 2.0g	9%
Sugars 10.0g
Protein 1.0g	3%

Vitamin A	4%		Vitamin C	65%
Calcium	4%		Iron	2%

* 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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