Swordfish in Spanish Sofrito Sauce Recipe

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Swordfish in Spanish Sofrito Sauce
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Ingredients
4
Count
Nutrition
529
Calories
Total time
9
Minutes
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Ingredients:

  • 3/4 lb swordfish
  • 2 tsp olive oil
  • 1 cup sofrito sauce (or no-sugar-added tomato salsa)
  • salt and pepper

Directions:

  1. Wash fish and pat dry with a paper towel. Heat oil in a medium-size nonstick skillet on medium-high heat and add fish.
  2. Brown for 2 minutes. Turn and brown second side 2 minutes. Salt and pepper to taste.
  3. Lower heat to medium, add sofrito, cover and simmer 5 minutes for 1 thick fish. Simmer 3 to 4 minutes for 3/4 thick fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 528.78 Kcal (2214 kJ)
Calories from fat 314.5 Kcal
% Daily Value*
Total Fat 34.94g 54%
Cholesterol 112.24mg 37%
Sodium 1317.1mg 55%
Potassium 1123.89mg 24%
Total Carbs 5.15g 2%
Dietary Fiber 2.06g 8%
Protein 47.4g 95%
Vitamin C 20.6mg 34%
Iron 1mg 6%
Calcium 29.1mg 3%
Amount Per 100 g
Calories 190.51 Kcal (798 kJ)
Calories from fat 113.31 Kcal
% Daily Value*
Total Fat 12.59g 54%
Cholesterol 40.44mg 37%
Sodium 474.52mg 55%
Potassium 404.91mg 24%
Total Carbs 1.86g 2%
Dietary Fiber 0.74g 8%
Protein 17.08g 95%
Vitamin C 7.4mg 34%
Iron 0.4mg 6%
Calcium 10.5mg 3%

* 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

  • 13.1
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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