Your Recipe

Swordfish Steak

Ingredient Amount Calories
Lemon juice 30g 7kcal
Garlic 6g 9kcal
Olive oil 30g 265kcal
Fish, swordfish, raw 200g 288kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

347. Swordfish Steak
Ingredients:
• 2 swordfish steaks, about 200g each
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• Chopped fresh herbs (such as parsley or dill) for garnish
Instructions:
1. Season swordfish steaks with salt and pepper on both sides.
2. In a bowl, whisk together olive oil, lemon juice, and minced garlic.
3. Brush the swordfish steaks with the olive oil mixture.
4. Heat a grill pan or skillet over medium-high heat.
5. Grill swordfish steaks for 3-4 minutes on each side, or until cooked through and grill marks appear.
6. Remove swordfish steaks from grill and let them rest for a few minutes.
7. Serve swordfish steaks hot, garnished with chopped fresh herbs.

Nutrition Facts
Portion Size 67 g | ml
Amount Per Portion 142
595
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1.8g 9%
Sodium 41mg 2%
Total Carbohydrate 1g 0%
Dietary Fiber 0.1g 0%
Sugar 0.2g
Protein 10g 20%
Vitamin D 7mcg 35%
Calcium 5.7mg 0%
Iron 0.3mg 1%
Potassium 223mg 5%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 18 mcg 2%
Thiamin [B1] 0.042 mg 4%
Riboflavin [B2] 0.029 mg 2%
Niacin [B3] 3.897 mg 24%
Pantothenic acid [B5] 0.194 mg 4%
Vitamin B6 0.293 mg 17%
Cobalamin [B12] 0.85 mcg 0%
Floate [B9] 2.545 mcg 0%
Vitamin C 3.371 mg 4%
Vitamin D 6.95 mcg 35%
Vitamin E 2.102 mg 14%
Vitamin K 4.591 mcg 4%
Betaine 0.008 mg 0%
Choline 33.253 mg 6%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 1 g 0%
Sugars 0.2 g 0%
Dietary fiber 0.1 g 0%
Carbohydrate 1 g 0%
Net carbs 0.8g
Aminoacids
Nutrient Amount DV
Alanine 0.601 g 0%
Arginine 0.602 g 0%
Aspartic acid 1.021 g 0%
Cysteine 0.107 g 0%
Glutamic acid 1.49 g 0%
Glycine 0.478 g 0%
Histidine 0.293 g 0%
Isoleucine 0.459 g 0%
Leucine 0.809 g 0%
Lysine 0.913 g 0%
Methionine 0.294 g 0%
Phenylalanine 0.389 g 0%
Proline 0.352 g 0%
Serine 0.407 g 0%
Threonine 0.436 g 0%
Tryptophan 0.112 g 0%
Tyrosine 0.335 g 0%
Valine 0.514 g 0%
Minerals
Nutrient Amount DV
Calcium 5.74 mg 0%
Copper 0.03 mg 3%
Fluoride 0 mcg 0%
Iron 0.26 mg 1%
Magnesium 15.33 mg 4%
Manganese 0.03 mg 1%
Phosphorus 130.4 mg 10%
Potassium 222.82 mg 5%
Selenium 28.92 mcg 53%
Sodium 40.98 mg 2%
Zinc 0.35 mg 3%
Other
Nutrient Amount DV
Water 44.502 g 0%
Ash 0.758 g 0%