Pan Seared Swordfish Steak Provencal Recipe

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Pan Seared Swordfish Steak Provencal
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Ingredients
10
Count
Nutrition
454
Calories
Total time
20
Minutes
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Ingredients:

Directions:

  1. Heat the olive oil in a large frying pan over moderately high heat.
  2. Dust the swordfish in a light coat of flour. Add the swordfish steaks and cook until brown, about 3 to 5 minutes on one side. Turn the steaks over and lightly salt and pepper.
  3. Add the garlic, olives, and artichoke quarters. Deglaze pan with white wine. Add chicken stock and cook additional 2 to 3 minutes.
  4. Plate the swordfish with the olives and artichoke quarters.
  5. Place pan back on the stove and reduce the sauce another minute.
  6. Pour sauce onto plated swordfish and enjoy.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 454.26 Kcal (1902 kJ)
Calories from fat 290.15 Kcal
% Daily Value*
Total Fat 32.24g 50%
Cholesterol 82.72mg 28%
Sodium 903.42mg 38%
Potassium 385.8mg 8%
Total Carbs 3.75g 1%
Sugars 0.62g 2%
Dietary Fiber 0.06g 0%
Protein 25.57g 51%
Vitamin C 2.7mg 5%
Iron 53.9mg 300%
Calcium 17.6mg 2%
Amount Per 100 g
Calories 164.83 Kcal (690 kJ)
Calories from fat 105.28 Kcal
% Daily Value*
Total Fat 11.7g 50%
Cholesterol 30.01mg 28%
Sodium 327.8mg 38%
Potassium 139.99mg 8%
Total Carbs 1.36g 1%
Sugars 0.22g 2%
Dietary Fiber 0.02g 0%
Protein 9.28g 51%
Vitamin C 1mg 5%
Iron 19.6mg 300%
Calcium 6.4mg 2%

* 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

  • 11.8
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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