Swordfish is rich in vitamin B12, niacin, potassium, and phosphor. Its dense flesh is tenderized here by the marinade.
resealable plastic bag | |||
2 tbsp | Dijon mustard | 30 g | |
1 tbsp | olive oil | 15 mL | |
1 tbsp | marjoram, fresh, chopped | 7 g | |
1 clove | garlic, minced | ||
1/2 tsp | salt | 2 g | |
1/4 tsp | ground pepper | 1 g | |
2 | swordfish steaks, ou shark | 300 g | |
2 tsp | extra virgin olive oil [optional] | 10 mL |
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
per 1 serving (140 g)
Amount % Daily Value |
Calories 270 |
Fat 14 g 22 % |
Saturated
2.7 g
14 % |
Cholesterol 60 mg |
Sodium 380 mg 16 % |
Carbohydrate 4 g 1 % |
Fibre 2 g 8 % |
Sugars 0 g |
Net Carbs 2 g |
Protein 31 g |
Vitamin A 8 % |
Vitamin C 6 % |
Calcium 9 % |
Iron 32 % |
Food Group | Exchanges |
---|---|
Vegetables | 0 |
Meat and Alternatives | 3 ½ |
Fats | 1 ½ |
Loved it! the steakshave to be thin and cooked just like it says in the recipe.