Swift Swordfish Recipe

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Swift Swordfish
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Ingredients:

Directions:

  1. Heat a large skillet over high heat and add the oil until it starts to smoke.
  2. Place the swordfish into pan and cook until light brown on the bottom- about two minutes.
  3. Turn and sear the other side of the fish- about another two minutes.
  4. Add the wine, mushrooms, tomatoes, basil and olives. Stir gently to coat the veggies with the sauce. Cover and cook for five minutes.
  5. Uncover and cook for an additional 3 to 4 minutes or just until the fish is opaque throughout.
  6. Season with salt and pepper and garnish with parsley.
  7. Serve and enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 436.6 Kcal (1828 kJ)
Calories from fat 231.95 Kcal
% Daily Value*
Total Fat 25.77g 40%
Cholesterol 44.23mg 15%
Sodium 1683.78mg 70%
Potassium 1017.24mg 22%
Total Carbs 15.15g 5%
Sugars 6.65g 27%
Dietary Fiber 4.58g 18%
Protein 27.2g 54%
Vitamin C 12.1mg 20%
Iron 85.5mg 475%
Calcium 142.9mg 14%
Amount Per 100 g
Calories 95.38 Kcal (399 kJ)
Calories from fat 50.67 Kcal
% Daily Value*
Total Fat 5.63g 40%
Cholesterol 9.66mg 15%
Sodium 367.84mg 70%
Potassium 222.23mg 22%
Total Carbs 3.31g 5%
Sugars 1.45g 27%
Dietary Fiber 1g 18%
Protein 5.94g 54%
Vitamin C 2.6mg 20%
Iron 18.7mg 475%
Calcium 31.2mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.1
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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