Try this Pan-Fried Swordfish Steaks recipe, or contribute your own.
Suggest a better descriptionFor the swordfish steaks, place garlic, ginger, cumin, curry, and chili powder in a small bowl and mix well. Rub the swordfish steaks with the spice mixture on both sides. Season each side with salt and pepper to taste. In a large saute pan heat oil until smoking hot. Place in steaks and cook about 2-3 minutes on each side until the swordfish is just cooked through. If the swordfish steaks are extra thick you may want to finish them in the oven at350 degrees for 3-5 minutes. Remove from the pan and serve with Per serving: 248 Calories (kcal); 11g Total Fat; (39% calories from fat); 34g Protein; 2g Carbohydrate; 66mg Cholesterol; 156mg Sodium Food Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Serving Size: 1 Serving (239g) | ||
Recipe Makes: 4 | ||
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Calories: 301 | ||
Calories from Fat: 136 (45%) | ||
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Amt Per Serving | % DV | |
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Total Fat 15.1g | 20 % | |
Saturated Fat 5.4g | 27 % | |
Monounsaturated Fat 5.7g | ||
Polyunsanturated Fat 2.5g | ||
Cholesterol 81.2mg | 25 % | |
Sodium 217.9mg | 8 % | |
Potassium 603.4mg | 16 % | |
Total Carbohydrate 6.1g | 2 % | |
Dietary Fiber 1.2g | 5 % | |
Sugars, other 4.9g | ||
Protein 34.9g | 50 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 301
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