Swordfish, Scallops or Lobster with Sauteed Vegetables Recipe

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Swordfish, Scallops or Lobster with Sauteed Vegetables
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Ingredients
8
Count
Nutrition
439
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Heat a medium saucepan for 3 minutes over medium heat. Hit the pan with a generous spray of cooking spray. Add your seafood. Sear the seafood for 3 minutes. Flip over and place the pan in the oven for 6 minutes.
  3. In another heated pan coated with cooking spray, add the broccoli and cauliflower and saute. Add the artichokes and continue to saute until warm. Deglaze the pan with the lemon juice and add your fresh thyme.
  4. Remove the seafood from the oven. Plate over the mesclun greens. Add the vegetables over the seafood.
  5. This recipe was created by a contestant during a cooking competition. The Food Network Kitchens have not tested it for home use, therefore, we cannot make any representation as to the results.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 438.54 Kcal (1836 kJ)
Calories from fat 107.6 Kcal
% Daily Value*
Total Fat 11.96g 18%
Cholesterol 112.27mg 37%
Sodium 451.08mg 19%
Potassium 2224.26mg 47%
Total Carbs 44.12g 15%
Sugars 6.78g 27%
Dietary Fiber 17.04g 68%
Protein 46.13g 92%
Vitamin C 189.5mg 316%
Vitamin A 4.7mg 158%
Iron 164.6mg 914%
Calcium 270mg 27%
Amount Per 100 g
Calories 40.03 Kcal (168 kJ)
Calories from fat 9.82 Kcal
% Daily Value*
Total Fat 1.09g 18%
Cholesterol 10.25mg 37%
Sodium 41.17mg 19%
Potassium 203.03mg 47%
Total Carbs 4.03g 15%
Sugars 0.62g 27%
Dietary Fiber 1.56g 68%
Protein 4.21g 92%
Vitamin C 17.3mg 316%
Vitamin A 0.4mg 158%
Iron 15mg 914%
Calcium 24.6mg 27%

* 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
    Points
  • 11
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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