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Marinated Swordfish with Marjoram

13 Reviews
90% would make this recipe again

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

Brining : 1 h Preparation : 10 min Cooking : 10 min
270 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly

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 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.

Nutrition Facts Table

per 1 Serving (140g)

Amount

% Daily Value

Calories

270

Fat

14 g

22 %

Saturated 2.7 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

9 %

Iron

32 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
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
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 3 ½
Fats 1 ½

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Members' Reviews

13 Reviews (12 with rating only ) 90% would make this recipe again
jlestatc
june 16, 2009 | I would make this recipe again

Loved it! the steakshave to be thin and cooked just like it says in the recipe.

Useful 1

Top Reviews

View All Reviews
jlestatc
june 16, 2009 | I would make this recipe again

Loved it! the steakshave to be thin and cooked just like it says in the recipe.

Useful 1