Lemon and Herb Crusted Swordfish
82
82
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 (roquette)
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.
Nutrition Facts
Serving Size 39g (1.4 oz)Amount per Serving
Calories 17898% of calories from fat
% Daily Value *
Total Fat 19g
30%
Saturated Fat 3g
13%
Trans Fat
0g
Cholesterol 0mg
0%
Sodium 65mg
3%
Total Carbohydrate
1g
1%
Dietary Fiber 1g
4%
Sugars g
Protein
2g
Vitamin A 8%
•
Vitamin C 11%
Calcium 5%
•
Iron 7%
* based on a 2,000 calorie diet
How is this calculated?
