Directions:
- Heat a large skillet over high heat and add the oil until it starts to smoke.
- Place the swordfish into pan and cook until light brown on the bottom- about two minutes.
- Turn and sear the other side of the fish- about another two minutes.
- Add the wine, mushrooms, tomatoes, basil and olives. Stir gently to coat the veggies with the sauce. Cover and cook for five minutes.
- Uncover and cook for an additional 3 to 4 minutes or just until the fish is opaque throughout.
- Season with salt and pepper and garnish with parsley.
- Serve and enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 436.6 Kcal (1828 kJ) | ||
| Calories from fat | 231.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.77g | 40% | |
|---|---|---|---|
| Cholesterol | 44.23mg | 15% | |
| Sodium | 1683.78mg | 70% | |
| Potassium | 1017.24mg | 22% | |
| Total Carbs | 15.15g | 5% | |
| Sugars | 6.65g | 27% | |
| Dietary Fiber | 4.58g | 18% | |
| Protein | 27.2g | 54% | |
| Vitamin C | 12.1mg | 20% | |
| Iron | 85.5mg | 475% | |
| Calcium | 142.9mg | 14% | |
| Amount Per 100 g | |||
| Calories | 95.38 Kcal (399 kJ) | ||
| Calories from fat | 50.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.63g | 40% | |
|---|---|---|---|
| Cholesterol | 9.66mg | 15% | |
| Sodium | 367.84mg | 70% | |
| Potassium | 222.23mg | 22% | |
| Total Carbs | 3.31g | 5% | |
| Sugars | 1.45g | 27% | |
| Dietary Fiber | 1g | 18% | |
| Protein | 5.94g | 54% | |
| Vitamin C | 2.6mg | 20% | |
| Iron | 18.7mg | 475% | |
| Calcium | 31.2mg | 14% | |
* 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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