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Lemon and Herb Crusted Swordfish

 

82

Yield

2

servings

Prep

20

min

Cook

15

min

Ready

40

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Sugar-Free, Low Sodium
 

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.

 

* not incl. in nutrient facts

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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?

 

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