Swordfish Milanese (Giada De Laurentiis) Recipe

Posted by
Rate It!
Swordfish Milanese (Giada De Laurentiis)
Add your photo!
Ingredients
10
Count
Nutrition
464
Calories
Total time
26
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. 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.
  2. 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.
  3. 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.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 463.65 Kcal (1941 kJ)
Calories from fat 365.38 Kcal
% Daily Value*
Total Fat 40.6g 62%
Cholesterol 177.4mg 59%
Sodium 351.33mg 15%
Potassium 187.65mg 4%
Total Carbs 15.6g 5%
Sugars 0.74g 3%
Dietary Fiber 1.63g 7%
Protein 11.97g 24%
Vitamin C 10.2mg 17%
Vitamin A 0.1mg 5%
Iron 15.3mg 85%
Calcium 52.9mg 5%
Amount Per 100 g
Calories 210.46 Kcal (881 kJ)
Calories from fat 165.86 Kcal
% Daily Value*
Total Fat 18.43g 62%
Cholesterol 80.53mg 59%
Sodium 159.48mg 15%
Potassium 85.18mg 4%
Total Carbs 7.08g 5%
Sugars 0.33g 3%
Dietary Fiber 0.74g 7%
Protein 5.43g 24%
Vitamin C 4.6mg 17%
Vitamin A 0.1mg 5%
Iron 6.9mg 85%
Calcium 24mg 5%

* 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
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 12.3
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top