Swordfish with Braised Endive Recipe

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Swordfish with Braised Endive
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Ingredients:

  • 1/3 cup water
  • 1 tsp sugar
  • 3/4 tsp salt
  • 3 medium belgian endives (1 lb total), each cut lengthwise into 6 wedges
  • 4 (3/4-inch- thick) swordfish steaks (6 to 8 oz each)
  • 1/4 tsp black pepper
  • 1 1/2 tbsp olive oil
  • accompaniment: lemon wedges

Directions:

  1. Bring water, butter, sugar, 1/4 teaspoon salt, and a pinch of pepper to a simmer in a 10-inch heavy skillet. Add endive in 1 layer, then braise, covered, turning wedges over once, 10 minutes.
  2. Remove lid and increase heat to moderately high, then cook, turning over occasionally, until all of liquid is evaporated and endive is very tender and well caramelized, 6 to 8 minutes.
  3. While endive is braising, pat fish dry and sprinkle with pepper and remaining 1/2 teaspoon salt. Heat oil in a 12-inch heavy nonstick skillet over moderately high heat until hot but not smoking, then sauté fish, uncovered, turning over once, until just cooked through, about 7 minutes total. Serve fish topped with endive.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 170.01 Kcal (712 kJ)
Calories from fat 119.46 Kcal
% Daily Value*
Total Fat 13.27g 20%
Cholesterol 30.01mg 10%
Sodium 497.37mg 21%
Potassium 113.71mg 2%
Total Carbs 4.72g 2%
Sugars 0.61g 2%
Dietary Fiber 4.04g 16%
Protein 8.79g 18%
Vitamin C 10.7mg 18%
Vitamin A 0.1mg 2%
Iron 28mg 156%
Calcium 57.9mg 6%
Amount Per 100 g
Calories 83.39 Kcal (349 kJ)
Calories from fat 58.6 Kcal
% Daily Value*
Total Fat 6.51g 20%
Cholesterol 14.72mg 10%
Sodium 243.96mg 21%
Potassium 55.78mg 2%
Total Carbs 2.31g 2%
Sugars 0.3g 2%
Dietary Fiber 1.98g 16%
Protein 4.31g 18%
Vitamin C 5.2mg 18%
Iron 13.7mg 156%
Calcium 28.4mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.7
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • sugar free

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