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Balsamic Swordfish
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30 minutes
6 servings
Adjust servings
dairy-free
(?)
Has dairy from:
unsalted butter
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
swordfish
mediterranean
vegan
(?)
Not vegan due to:
swordfish
unsalted butter
honey
vegetarian
(?)
Not vegetarian due to:
swordfish
pescetarian
paleo
(?)
Not paleo due to:
honey
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.1% of RDA
• Calories: 17.6% of RDA
• Carbs: 1.2% of RDA
• Fat (total lipid): 36.4% of RDA
• Fiber: 0.7% of RDA
• Fructose: 4.6% of RDA
• Protein: 39.3% of RDA
• Sodium: 17.5% of RDA
• Sugar: 9.4% of RDA
• Vitamin A (IU): 20.4% of RDA
• Vitamin B6: 46.4% of RDA
• Vitamin C: 0.2% of RDA
• Iron: 0.2% of RDA
• Magnesium: 14.7% of RDA
• Manganese: 0.7% of RDA
• Niacin: 103% of RDA
• Potassium: 20.5% of RDA
• Zinc: 7.7% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
3.20
g
Calories
353
 
Fiber
0.207
g
Iron
0.040
mg
Protein
44.3
g
Sodium
236
mg
Sugars
2.94
g
Fat (total lipid)
22.2
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
6
fillets
+
-
 
~6 oz each.
 
1/2
cups
+
-
 
1 stick.
 
1
tbsp
+
-
 
 
1
tbsp
+
-
 
 
2
tbsp
+
-
 
drained and rinsed *optional*.
 
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PREPARATION
PREPARING THE BALSAMIC SAUCE
1.
Simmer butter in heavy medium saucepan over medium heat until deep golden brown, swirling pan occasionally, about 6 minutes.
2.
Remove from heat. Whisk in vinegar, balsamic, honey and mustard. Season sauce with salt and pepper.
PREPARING THE FISH
3.
Brush fish with oil; sprinkle with salt and pepper.
4.
Heat heavy large skillet over medium-high heat.
5.
Add 3 swordfish steaks. Sauté just until opaque in center, about 4 minutes per side.
6.
Transfer to plates; tent loosely with foil to keep warm. Repeat with remaining fish.
TO SERVE
7.
Whisk sauce over low heat to rewarm if necessary.
8.
Spoon sauce over fish. Sprinkle with capers and, if desired.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 353
Protein 44.3 g
Carbohydrates 3.20 g
Iron 0.04 mg
Fiber 0.21 g
Calcium 1.50 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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