Swordfish Stuffed With Basil Pesto Recipe

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Swordfish Stuffed With Basil Pesto
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Ingredients
9
Count
Nutrition
52
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. In a blender or food processor, combine the basil, garlic, pine nuts, Parmesan, parsley, water, and oil.
  2. Process until smooth.
  3. Season the swordfish steaks with the salt and pepper.
  4. Also, season the pesto with salt and pepper to your taste.
  5. Preheat the broiler (or your oven- to 400 if thats what you're using).
  6. Coat a broiler pan with no-stick spray.
  7. Slice the fish through its side, cutting nearly to the skin.
  8. Be careful not to cut the fish in half.
  9. Stuff the fish with the pesto, reserving a few tablespoons of pesto.
  10. Spread the reserved pesto on the top and bottom of the fish.
  11. Place the fish on the prepared pan and broil 4 from the heat for 10 minutes.
  12. Turn the fish over halfway through the cooking time.
  13. Fish is done when it flakes easily with a fork.
  14. (I imagine the cook-time in the oven would be roughly the same- 20 minutes total, turning once, half-way through.).
  15. (To intensify the flavor, cover and refrigerate the stuffed fish for up to 8 hours.).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 52.25 Kcal (219 kJ)
Calories from fat 34.6 Kcal
% Daily Value*
Total Fat 3.84g 6%
Cholesterol 8.1mg 3%
Sodium 29.99mg 1%
Potassium 70.08mg 1%
Total Carbs 0.42g 0%
Sugars 0.08g 0%
Dietary Fiber 0.09g 0%
Protein 4.25g 8%
Vitamin C 1mg 2%
Iron 13.5mg 75%
Calcium 11.6mg 1%
Amount Per 100 g
Calories 146.24 Kcal (612 kJ)
Calories from fat 96.83 Kcal
% Daily Value*
Total Fat 10.76g 6%
Cholesterol 22.68mg 3%
Sodium 83.92mg 1%
Potassium 196.12mg 1%
Total Carbs 1.18g 0%
Sugars 0.21g 0%
Dietary Fiber 0.24g 0%
Protein 11.89g 8%
Vitamin C 2.9mg 2%
Iron 37.7mg 75%
Calcium 32.4mg 1%

* 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

  • 1.3
    Points
  • 1
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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