Directions:
- Combine first 3 ingredients, and stir well. Rub swordfish steaks with oil mixture, and set aside.
- Combine carrot and next 8 ingredients (carrot through broth) in a medium saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes or until vegetables are tender. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
- Sprinkle both sides of swordfish steaks with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add swordfish steaks; cook 4 minutes on each side or until done. Serve over couscous mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 179.49 Kcal (751 kJ) | ||
| Calories from fat | 45.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.02g | 8% | |
|---|---|---|---|
| Cholesterol | 7.37mg | 2% | |
| Sodium | 191.16mg | 8% | |
| Potassium | 242.8mg | 5% | |
| Total Carbs | 24.99g | 8% | |
| Sugars | 0.7g | 3% | |
| Dietary Fiber | 2.11g | 8% | |
| Protein | 8.23g | 16% | |
| Vitamin C | 9.6mg | 16% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 14mg | 78% | |
| Calcium | 20.6mg | 2% | |
| Amount Per 100 g | |||
| Calories | 172.84 Kcal (724 kJ) | ||
| Calories from fat | 43.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.83g | 8% | |
|---|---|---|---|
| Cholesterol | 7.1mg | 2% | |
| Sodium | 184.08mg | 8% | |
| Potassium | 233.81mg | 5% | |
| Total Carbs | 24.07g | 8% | |
| Sugars | 0.67g | 3% | |
| Dietary Fiber | 2.03g | 8% | |
| Protein | 7.93g | 16% | |
| Vitamin C | 9.2mg | 16% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 13.5mg | 78% | |
| Calcium | 19.8mg | 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.
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