Broiled Marinated Swordfish - 4 servings
Preparation: 10 min. Cooking: 10 min. Other: 15 min. Total: 35 min.
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1/3 cup lemon juice
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1 tsp fresh mint, or basil, finely chopped
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3 Tbsp olive oil
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2 lbs swordfish steak, 1.5 in. thick
Combine lemon juice, mint or basil, and 2 Tbsp oil in a measuring cup. Season with salt and pepper to taste. Place steaks in a shallow bowl and pour marinade over. Marinate 15 minutes, turning once or twice. Turn on broiler. Place a piece of heavy-duty aluminum foil on broiler rack and brush with remaining oil. Remove steaks from marinade and arrange on foil. Reserve marinade. Broil steaks about 2 in. from heat source 7 to 10 minutes, basting with reserved marinade.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 450 Cal |
22 g |
1.8 g |
58 g |
0.092 g |
0.49 g |
110 mg |
260 mg |
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Nutrients
| Calories |
450 Cal |
|
| Fat |
22 g |
|
| Carbs |
1.8 g |
|
| Protein |
58 g |
|
| Fiber |
0.092 g |
|
| Sugar |
0.49 g |
|
|
Fats
| Fat |
22 g |
|
| Fat, Sat. |
4.6 g |
|
| Fat, Mono. |
12 g |
|
| Fat, Poly. |
3.7 g |
|
| Cholesterol |
110 mg |
|
|
Vitamins
| Choline |
1.1 mg |
0.19% |
| Niacin |
27 mg |
170% |
| Panto. Acid |
0.88 mg |
18% |
| Riboflavin |
0.27 mg |
20% |
| Thiamin |
0.1 mg |
8.6% |
| Vitamin A |
320 IU |
11% |
| Vitamin B6 |
0.87 mg |
55% |
| Vitamin B12 |
4.6 mcg |
190% |
| Vitamin C |
12 mg |
13% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.5 mg |
9.9% |
| Vitamin K |
6.1 mcg |
5.1% |
|
Minerals
| Calcium |
15 mg |
1.5% |
| Copper |
0.37 mg |
42% |
| Fluoride |
0 mcg |
0% |
| Iron |
2.4 mg |
30% |
| Magnesium |
78 mg |
19% |
| Manganese |
0.049 mg |
0.68% |
| Phosphorus |
770 mg |
110% |
| Potassium |
860 mg |
18% |
| Selenium |
140 mcg |
250% |
| Sodium |
260 mg |
17% |
| Zinc |
3.3 mg |
30% |
|
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