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 


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.

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

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: serving

More info

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

More info


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

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!