Broiled Swordfish - 4 servings
Preparation: 10 min. Cooking: 10 min. Total: 20 min.
-
2 lbs swordfish steak, 1 in. thick
-
1/4 cup unsalted butter, melted
-
1/2 tsp anchovy paste, optional
-
1/2 lemon, cut into wedges
Turn on broiler. Brush both sides of swordfish with some of the melted butter. Season with salt and pepper to taste. Broil on highest level 5 minutes. Turn, pour on 1 Tbsp butter and broil another 4-5 minutes. Combine remaining butter (with anchovy paste if desired) and pour over fish. Serve with lemon wedges.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 460 Cal |
23 g |
0.68 g |
58 g |
0.2 g |
0.19 g |
140 mg |
260 mg |
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Nutrients
| Calories |
460 Cal |
|
| Fat |
23 g |
|
| Carbs |
0.68 g |
|
| Protein |
58 g |
|
| Fiber |
0.2 g |
|
| Sugar |
0.19 g |
|
|
Fats
| Fat |
23 g |
|
| Fat, Sat. |
10 g |
|
| Fat, Mono. |
7.5 g |
|
| Fat, Poly. |
3.1 g |
|
| Cholesterol |
140 mg |
|
|
Vitamins
| Choline |
3 mg |
0.55% |
| Niacin |
27 mg |
170% |
| Panto. Acid |
0.89 mg |
18% |
| Riboflavin |
0.27 mg |
21% |
| Thiamin |
0.1 mg |
8.4% |
| Vitamin A |
670 IU |
22% |
| Vitamin B6 |
0.87 mg |
54% |
| Vitamin B12 |
4.6 mcg |
190% |
| Vitamin C |
6.3 mg |
7% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.34 mg |
2.3% |
| Vitamin K |
0.99 mcg |
0.83% |
|
Minerals
| Calcium |
19 mg |
1.9% |
| Copper |
0.37 mg |
41% |
| Fluoride |
0.4 mcg |
9.9% |
| Iron |
2.4 mg |
30% |
| Magnesium |
78 mg |
19% |
| Manganese |
0.048 mg |
0.68% |
| Phosphorus |
770 mg |
110% |
| Potassium |
850 mg |
18% |
| Selenium |
140 mcg |
250% |
| Sodium |
260 mg |
18% |
| Zinc |
3.4 mg |
30% |
|
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