Directions:
- Place the panko in a pie dish.
- In another pie dish, beat the eggs to blend.
- Line a large cutting board with plastic wrap.
- Place 2 swordfish steaks on plastic wrap, about 2 inches apart.
- Place another sheet of plastic wrap over the steaks.
- Using the flat side of a meat mallet or a heavy rolling pin, gently flatten the swordfish steaks to 1/4-inch thick.
- Remove top plastic wrap and sprinkle the swordfish with salt and pepper on both sides.
- Set aside the swordfish steaks and flatten and season remaining 2 steaks, using the plastic wrap to help again.
- Dip each steak into the egg, then the panko, coating completely and patting to adhere.
- Working in batches, melt 2 tablespoons of butter with 2 tablespoon of light olive oil in a heavy large frying pan over medium-high heat.
- Place 2 coated swordfish steaks in pan and cook until brown and crisp and just cooked through in the middle, about 1 1/2 minutes per side.
- Transfer to a cooling rack set on a baking sheet and lightly tent with foil to keep warm (do not seal with foil or the breading will become soggy).
- Repeat with the remaining butter, olive oil, and 2 swordfish steaks.
- Whisk the lemon juice and extra-virgin olive oil in a large bowl to blend.
- Add the arugula and watercress, and toss lightly to coat.
- Season the salad, to taste, with salt and pepper.
- Transfer the swordfish steaks to plates.
- Top with the salad and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 304.3 Kcal (1274 kJ) | ||
| Calories from fat | 231.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.71g | 40% | |
|---|---|---|---|
| Cholesterol | 115.64mg | 39% | |
| Sodium | 241.12mg | 10% | |
| Potassium | 168.7mg | 4% | |
| Total Carbs | 11.03g | 4% | |
| Sugars | 0.74g | 3% | |
| Dietary Fiber | 1.33g | 5% | |
| Protein | 9.39g | 19% | |
| Vitamin C | 10.2mg | 17% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 14.7mg | 82% | |
| Calcium | 44.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 185.41 Kcal (776 kJ) | ||
| Calories from fat | 140.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.66g | 40% | |
|---|---|---|---|
| Cholesterol | 70.46mg | 39% | |
| Sodium | 146.91mg | 10% | |
| Potassium | 102.79mg | 4% | |
| Total Carbs | 6.72g | 4% | |
| Sugars | 0.45g | 3% | |
| Dietary Fiber | 0.81g | 5% | |
| Protein | 5.72g | 19% | |
| Vitamin C | 6.2mg | 17% | |
| Iron | 9mg | 82% | |
| Calcium | 26.9mg | 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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