Lemon & Herb Crusted Swordfish
Yield
2 servingsPrep
20 minCook
15 minReady
40 minLow Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Sugar-Free, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 (roquette)
leaves |
|
| 2 | tablespoons |
olive oil
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1E+1 | ml |
lemon zest
chopped |
|
| 1E+1 | ml |
dill weed
fresh, chopped |
|
| 1E+1 | ml |
parsley leaves
fresh, chopped |
|
| 1E+1 | ml |
chervil
fresh, chopped |
*
|
| 5 | ml |
black pepper
cracked |
|
| 1E+1 | ml |
dijon mustard
|
|
| 1 | x |
salt and black pepper
|
*
|
| 2 | each |
swordfish steaks
|
*
|
| 15 | ml |
vegetable oil
|
|
| 473 | ml |
arugula (roquette)
leaves |
|
| 3E+1 | ml |
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.
