Broiled Lemon Swordfish - 4 servings
Preparation: 5 min. Cooking: 10 min. Other: 30 min. Total: 45 min.
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4 swordfish steaks, about 6 oz each
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2 Tbsp unsalted butter, melted
-
1/2 tsp lemon peel, grated
-
1 Tbsp lemon juice
Arrange fish in a single layer in a shallow glass dish. Combine next 3 ingredients and salt and pepper to taste in a bowl and pour over fish. Cover and marinate 30 minutes. Transfer fish to a broiler pan or grill, reserving marinade. Turn on broiler or prepare grill. Broil or grill 5 in. from heat source about 5 minutes per side, until fish is opaque throughout, basting with lemon mixture after turning.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 220 Cal |
11 g |
0.37 g |
27 g |
0.042 g |
0.11 g |
68 mg |
120 mg |
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Nutrients
| Calories |
220 Cal |
|
| Fat |
11 g |
|
| Carbs |
0.37 g |
|
| Protein |
27 g |
|
| Fiber |
0.042 g |
|
| Sugar |
0.11 g |
|
|
Fats
| Fat |
11 g |
|
| Fat, Sat. |
5.1 g |
|
| Fat, Mono. |
3.6 g |
|
| Fat, Poly. |
1.5 g |
|
| Cholesterol |
68 mg |
|
|
Vitamins
| Choline |
1.5 mg |
0.28% |
| Niacin |
13 mg |
78% |
| Panto. Acid |
0.42 mg |
8.3% |
| Riboflavin |
0.13 mg |
9.7% |
| Thiamin |
0.047 mg |
3.9% |
| Vitamin A |
320 IU |
11% |
| Vitamin B6 |
0.41 mg |
25% |
| Vitamin B12 |
2.2 mcg |
90% |
| Vitamin C |
3.2 mg |
3.6% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.17 mg |
1.1% |
| Vitamin K |
0.5 mcg |
0.41% |
|
Minerals
| Calcium |
8.7 mg |
0.87% |
| Copper |
0.17 mg |
19% |
| Fluoride |
0.2 mcg |
5% |
| Iron |
1.1 mg |
14% |
| Magnesium |
36 mg |
8.7% |
| Manganese |
0.022 mg |
0.31% |
| Phosphorus |
360 mg |
51% |
| Potassium |
400 mg |
8.5% |
| Selenium |
65 mcg |
120% |
| Sodium |
120 mg |
8.2% |
| Zinc |
1.6 mg |
14% |
|
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