Broiled Swordfish Steak with Rosemary - 4 servings
Preparation: 5 min. Cooking: 15 min. Total: 20 min.
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1/4 cup olive oil
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2 lbs swordfish steak, 1.5 in. thick
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2 tsp dried rosemary
Turn on broiler. Place a piece of heavy-duty aluminum foil on broiler rack and brush with some of the oil. Press rosemary into both sides of fish with heel of your hand. Brush top with oil and arrange on foil. Broil about 2 in. from heat source 6-7 minutes per side, turning once and brushing with more oil during broiling.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 470 Cal |
25 g |
0.35 g |
58 g |
0.23 g |
0 g |
110 mg |
260 mg |
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Nutrients
| Calories |
470 Cal |
|
| Fat |
25 g |
|
| Carbs |
0.35 g |
|
| Protein |
58 g |
|
| Fiber |
0.23 g |
|
| Sugar |
0 g |
|
|
Fats
| Fat |
25 g |
|
| Fat, Sat. |
5.1 g |
|
| Fat, Mono. |
14 g |
|
| Fat, Poly. |
4.1 g |
|
| Cholesterol |
110 mg |
|
|
Vitamins
| Choline |
0.04 mg |
0.0074% |
| Niacin |
27 mg |
170% |
| Panto. Acid |
0.86 mg |
17% |
| Riboflavin |
0.27 mg |
20% |
| Thiamin |
0.1 mg |
8.4% |
| Vitamin A |
330 IU |
11% |
| Vitamin B6 |
0.87 mg |
55% |
| Vitamin B12 |
4.6 mcg |
190% |
| Vitamin C |
2.8 mg |
3.1% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.9 mg |
13% |
| Vitamin K |
8.1 mcg |
6.8% |
|
Minerals
| Calcium |
21 mg |
2.1% |
| Copper |
0.37 mg |
41% |
| Fluoride |
0 mcg |
0% |
| Iron |
2.6 mg |
32% |
| Magnesium |
78 mg |
19% |
| Manganese |
0.056 mg |
0.78% |
| Phosphorus |
760 mg |
110% |
| Potassium |
840 mg |
18% |
| Selenium |
140 mcg |
250% |
| Sodium |
260 mg |
17% |
| Zinc |
3.4 mg |
30% |
|
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