Swordfish Calabrian Style Recipe

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Swordfish Calabrian Style
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Ingredients:

Directions:

  1. In a medium bowl, mix together 2 tablespoons of the olive oil, lemon juice, salt and pepper. Add the fish and stir enough to get it coated. Let it marinate for about 15 minutes. Remove fish from the marinade, and pat dry.
  2. Heat the remaining olive oil in a large skillet over medium-high heat. Fry the onion until golden, then add the fish. Brown the chunks of fish on all sides, then remove from the pan, and set aside.
  3. Stir the flour into the skillet; cook and stir until lightly browned. Gradually stir in the white wine. Return the fish to the pan, and add the fava beans. Sprinkle with fresh parsley, cover, and simmer for 2 to 3 minutes, or until the fish flakes easily with a fork. Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 385.69 Kcal (1615 kJ)
Calories from fat 184.5 Kcal
% Daily Value*
Total Fat 20.5g 32%
Cholesterol 93.53mg 31%
Sodium 121.86mg 5%
Potassium 710.04mg 15%
Total Carbs 6.27g 2%
Sugars 2.34g 9%
Dietary Fiber 0.94g 4%
Protein 29.16g 58%
Vitamin C 3.3mg 6%
Iron 0.2mg 1%
Calcium 22.3mg 2%
Amount Per 100 g
Calories 143.04 Kcal (599 kJ)
Calories from fat 68.42 Kcal
% Daily Value*
Total Fat 7.6g 32%
Cholesterol 34.69mg 31%
Sodium 45.19mg 5%
Potassium 263.32mg 15%
Total Carbs 2.33g 2%
Sugars 0.87g 9%
Dietary Fiber 0.35g 4%
Protein 10.81g 58%
Vitamin C 1.2mg 6%
Iron 0.1mg 1%
Calcium 8.3mg 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

  • 9.2
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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