Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.0% of RDA
• Calories: 19.3% of RDA
• Carbs: 7.5% of RDA
• Fat (total lipid): 30.9% of RDA
• Fiber: 13.3% of RDA
• Fructose: 16.2% of RDA
• Protein: 31.4% of RDA
• Sodium: 10.7% of RDA
• Sugar: 46.2% of RDA
• Vitamin A (IU): 114% of RDA
• Vitamin B6: 59.7% of RDA
• Vitamin C: 99.8% of RDA
• Iron: 1.0% of RDA
• Magnesium: 20.1% of RDA
• Manganese: 3.8% of RDA
• Niacin: 79.8% of RDA
• Potassium: 30.5% of RDA
• Zinc: 9.6% 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.
Rinse the swordfish steaks under cool water and pat them down with paper towels to absorb any excess moisture. This is always a good idea with fish, to refresh it and wash away any stray skin or scales.
Coat the bottom of a frying pan with oil, using just enough to keep the swordfish from sticking. Heat the oil until you can just start to smell it, or a drop of water dances across the surface when flicked into the pan. Lay the swordfish steaks into the oil, being careful not to drop them in, which can make the hot oil splash out of the pan.
Sprinkle with 1/2 tsp paprika and rub into fish. Squeeze the juice from half of a fresh lemon over the fish, and let it cook for four to five minutes. Sprinkle a little bit of salt and pepper on top.
Turn the swordfish with a pancake turner. A fork will puncture the fish and allow juices to escape and fish can be hard to handle with tongs.
Salt and pepper the swordfish, remembering to go light on the salt, and squeeze the juice form the other half of the lemon on top of the swordfish steaks. Let them cook for four to five minutes, or until they have turned entirely from translucent to opaque, and the flesh flakes easily with a fork.