Swordfish is rich in vitamin B12, niacin, potassium, and phosphor. Its dense flesh is tenderized here by the marinade.
|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.
- 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.
- 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!)
- Drizzle with optional extra virgin olive oil, then serve on the warmed plates.
Nutrition Facts Table
per 1 Serving (140g)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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 :
|Meat and Alternatives||3 ½|
Top ReviewsView All Reviews
jlestatcjune 16, 2009 | I would make this recipe again
Loved it! the steakshave to be thin and cooked just like it says in the recipe.