Pan-Roasted Swordfish with Tarragon-Mustard Sauce Recipe

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Pan-Roasted Swordfish with Tarragon-Mustard Sauce
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Ingredients
8
Count
Nutrition
148
Calories
Total time
45
Minutes
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Ingredients:

  • 4 tbsp butter slightly softenend
  • 1 - 2 lb swondfish 1 inch thick
  • 1/2 cup vermouth
  • 1 tbsp butter
  • 2 fresh tarragon may sub dried

Directions:

  1. Mash softened butter and mustard until smooth. Chill.
  2. Season fish on both sides with salt and pepper.
  3. Preheat oven to 400 degrees F. In a small saucepan,
  4. Combine vermouth and shallot. Over high heat, bring to a boil and reduce to about 1/4 cup, about 5 minutes. Turn the heat down to very low and add the mustard butter, a tablespoon at a time, whisking after each addition until butter is incorporated. Keep sauce warm.
  5. Heat an oven-proof pan to medium-high. Add 1 tablespoon butter and olive oil. Place fish in pan and cook until nicely browned on the bottom, about 1 1/2 to 2 minutes. Carefully flip fish and place pan in the oven. Roast the fish for about 10 minutes, or until done.
  6. Stir the chopped tarragon into the sauce. Spoon sauce over warm plate. Lay fish on top of sauce. Serve with lemon wedges.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 148 Kcal (620 kJ)
Calories from fat 54.46 Kcal
% Daily Value*
Total Fat 6.05g 9%
Cholesterol 15.27mg 5%
Sodium 87.21mg 4%
Potassium 46.77mg 1%
Total Carbs 10.42g 3%
Sugars 0.91g 4%
Dietary Fiber 0.54g 2%
Protein 0.68g 1%
Vitamin C 1mg 2%
Vitamin A 0.1mg 2%
Iron 0.3mg 1%
Calcium 9.9mg 1%
Amount Per 100 g
Calories 175.89 Kcal (736 kJ)
Calories from fat 64.72 Kcal
% Daily Value*
Total Fat 7.19g 9%
Cholesterol 18.14mg 5%
Sodium 103.64mg 4%
Potassium 55.58mg 1%
Total Carbs 12.39g 3%
Sugars 1.08g 4%
Dietary Fiber 0.64g 2%
Protein 0.81g 1%
Vitamin C 1.2mg 2%
Vitamin A 0.1mg 2%
Iron 0.3mg 1%
Calcium 11.8mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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