Marinated Swordfish with Marjoram

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

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Marinade : 1 h Preparation : 10 min Cooking : 10 min
270 calories/serving
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Ingredients

resealable plastic bag
2 tbsp Dijon mustard 30 g
1 tbsp olive oil 15 mL
1 tbsp marjoram, fresh, chopped 7 g
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, 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.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (140 g)

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

3 g

1 %

Fibre

2 g

8 %

Sugars

0 g

Net Carbs

1 g

Protein

31 g

Vitamin A

8 %

Vitamin C

5 %

Calcium

9 %

Iron

32 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 3 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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