Marinated Swordfish with Marjoram

Marinated Swordfish with Marjoram

Swordfish is rich in vitamin B12, niacin, potassium, and phosphor. Its dense flesh is tenderized here by the marinade.

2 servings
Marinade 1 h / Preparation 10 min / Cooking 10 min
270 calories per serving 
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

  resealable plastic bag    
2 tbsp Dijon mustard   30 mL
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

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. In a plastic bag, add all the ingredients of the marinade (mustard, oil, chopped marjoram, minced garlic, salt, and pepper) and mix well. Add the steak(s), turning them to coat well, then close the bag tightly. Chill in a refrigerator at least 1 hour or overnight, turning the bag occasionally.
  2. Heat a nonstick frying pan over medium-high heat and sauté the swordfish. Cook about 3 min per side for a 1,5 cm thick steak. When ready, the steak(s) will be opaque throughout and slightly brown on the surface (avoid overcooking as it dries the fish out and makes it tough!)
  3. Drizzle with optional extra virgin olive oil, then serve on the warmed plates.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1½ serving

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Claims

Free :
Sugar
Source of :
Calcium, Copper, Folacin, Manganese, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B2
Good source of :
Magnesium, Potassium, Vitamin E, Zinc
Excellent source of :
Iron, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin B6, Vitamin D, Vitamin K

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Nutrition Facts Table

Nutrition Facts

per 1 serving (140g)

Amount

% DV*

* DV = Daily Value

Calories

270

Fat

14 g

22 %

Saturated 2.5 g
+ Trans 0 g

14 %

Cholesterol

60 mg

Sodium

380 mg

16 %

Carbohydrate

4 g

1 %

Fibre

2 g

8 %

Sugars

0 g

Protein

31 g

Vitamin A

8 %

Vitamin C

6 %

Calcium

10 %

Iron

30 %

More info

This recipe is in the following categories: Fish | Main courses/Entrées | Halal | High Iron | High Vitamin D | Source of Omega-3 | Marinate | Sauté/Stir Fry | Italian

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