Ingredients:
- coarse salt , to taste
- freshly ground black pepper , to taste
- 1 tbsp drained tiny capers
- 4 swordfish steaks (about 6 oz each)
Directions:
- 1. Sprinkle the garlic with a generous pinch of salt; finely mince and place in a large shallow bowl with the vinegar. Slowly drizzle in 1/3 cup olive oil, whisking constantly to make a vinaigrette. Season with pepper.
- 2. Cook the potatoes in boiling salted water until tender but not mushy, about 10 minutes. Drain. Slice the potatoes and place in a bowl. Layer the green beans atop the potatoes, followed by the red pepper, onion, olives, capers, and slivered fresh basil. Do not toss this salad until serving time.
- 3. Preheat the broiler. Meanwhile, combine the remaining 2 tablespoons olive oil, lemon juice, salt and pepper in a bowl. Add the fish; coat well. Let rest 15 minutes.
- 4. Place the fish on a lightly oiled broiler pan, 4 inches from the heat source, and broil for 4 minutes on the first side. Turn carefully and broil 4 minutes on the other side. Remove to the center of a platter.
- 5. Gently toss the salad from underneath and surround the swordfish. Sprinkle the chopped egg on top. Grind some pepper over all and garnish with chopped parsley.
- Per serving: 576 calories, 28g carbohydrates, 39g protein, 34g fat, 119mg cholesterol. Nutritional analysis provided by New Wellness, Richmond, Va.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 434.74 Kcal (1820 kJ) | ||
| Calories from fat | 224.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.96g | 38% | |
|---|---|---|---|
| Cholesterol | 57.17mg | 19% | |
| Sodium | 219.09mg | 9% | |
| Potassium | 1137.57mg | 24% | |
| Total Carbs | 40.84g | 14% | |
| Sugars | 5.49g | 22% | |
| Dietary Fiber | 6.08g | 24% | |
| Protein | 12.88g | 26% | |
| Vitamin C | 57mg | 95% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 33.2mg | 184% | |
| Calcium | 64.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 104.14 Kcal (436 kJ) | ||
| Calories from fat | 53.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.98g | 38% | |
|---|---|---|---|
| Cholesterol | 13.7mg | 19% | |
| Sodium | 52.48mg | 9% | |
| Potassium | 272.51mg | 24% | |
| Total Carbs | 9.78g | 14% | |
| Sugars | 1.32g | 22% | |
| Dietary Fiber | 1.46g | 24% | |
| Protein | 3.09g | 26% | |
| Vitamin C | 13.7mg | 95% | |
| Vitamin A | 0.1mg | 20% | |
| Iron | 8mg | 184% | |
| Calcium | 15.4mg | 6% | |
* 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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