Swordfish with Potato-Arugula Salad

1 Reviews
100% would make this recipe again

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
540 calories/serving
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Ingredients

resealable plastic bag
2 tbsp Dijon mustard, for the marinade 30 g
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
3 1/2 potatoes 700 g
2 tbsp extra virgin olive oil 30 mL
1 tbsp lemon 1/2 lemon
1 tbsp Dijon mustard, for the salad 16 g
1 bunch arugula 150 g
1 tbsp chives, fresh, chopped 3 g
4 radishes, thinly sliced 60 g

Method

  1. Put the 6 first ingredients (mustard, olive oil, marjoram, garlic, salt, and pepper) in a plastic bag and mix well. Add the swordfish steaks, 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. Peel the potatoes, then cut them in half lengthwise and boil them in a pot of salted water about 15 min, until tender. Drain, then cut each piece in half to obtain quarters and set them aside in a bowl.
  3. In a small bowl, whisk together the extra virgin olive oil, lemon juice, mustard, salt, and pepper, using a fork or whisk until the vinaigrette is emulsified. Pour the vinaigrette over the warm potatoes and toss well then set aside.
  4. Heat a nonstick frying pan over medium-high heat and sauté the swordfish steaks. Cook about 3 min per side for a 1,5 cm thick steak. When ready, the steaks will be opaque throughout and slightly brown on the surface (avoid overcooking as it dries the fish out and makes it tough!)
  5. Meanwhile, wash the arugula well, then drain and place the leaves on a serving plate or in a bowl. Arrange the vinaigrette-seasoned potatoes over the arugula, sprinkle with chopped chives and sliced radishes. Serve with the swordfish steaks.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

540

Fat

15 g

23 %

Saturated 2.9 g
+ Trans 0 g

15 %

Cholesterol

60 mg

Sodium

520 mg

21 %

Carbohydrate

65 g

22 %

Fibre

7 g

29 %

Sugars

4 g

Net Carbs

58 g

Protein

38 g

Vitamin A

25 %

Vitamin C

63 %

Calcium

17 %

Iron

44 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin A, Vitamin B2, Vitamin E
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables ½
Meat and Alternatives 3 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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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
Recipe tailored to the needs of sports enthusiasts and active families

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