Directions:
- Combine the coriander seeds with some salt and pepper. Brush the swordfish fillets with a little of the oil and rub over the spice mix. Set aside until ready to cook.
- Discard the tough outer layer of fennel. Then cut the bulb in half lengthways and then crossways, into wafer-thin slices. Place in a bowl with the garlic, capers, mint leaves, remaining oil and lemon juice. Season with salt and pepper.
- Cook the swordfish steaks in a preheated ridged grill pan for 1 1/2 minutes on each side, then wrap in foil and leave to rest for 5 minutes. Serve the swordfish and any juices with the fennel salad and arugula.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 231.19 Kcal (968 kJ) | ||
| Calories from fat | 178.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.8g | 30% | |
|---|---|---|---|
| Cholesterol | 7.37mg | 2% | |
| Sodium | 888.58mg | 37% | |
| Potassium | 317.67mg | 7% | |
| Total Carbs | 6.74g | 2% | |
| Sugars | 0.18g | 1% | |
| Dietary Fiber | 2.15g | 9% | |
| Protein | 4.42g | 9% | |
| Vitamin C | 9.7mg | 16% | |
| Iron | 14.1mg | 78% | |
| Calcium | 36.7mg | 4% | |
| Amount Per 100 g | |||
| Calories | 192.54 Kcal (806 kJ) | ||
| Calories from fat | 148.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.49g | 30% | |
|---|---|---|---|
| Cholesterol | 6.14mg | 2% | |
| Sodium | 740.03mg | 37% | |
| Potassium | 264.57mg | 7% | |
| Total Carbs | 5.61g | 2% | |
| Sugars | 0.15g | 1% | |
| Dietary Fiber | 1.79g | 9% | |
| Protein | 3.68g | 9% | |
| Vitamin C | 8.1mg | 16% | |
| Iron | 11.7mg | 78% | |
| Calcium | 30.6mg | 4% | |
* 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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