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Swordfish with Lemon-Caper Sauce Recipe

Swordfish with Lemon-Caper Sauce Recipe

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Ingredients

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Ingredients:

Serving

4 (6-oz) swordfish steaks (about 1 1/2 inches thick )
1/2 tsp salt, divided
1/4 tsp freshly ground black pepper
2 tbsp all-purpose flour
1 1/2 tsp canola oil
cooking spray
1/4 cup dry white wine
1 tsp minced shallots or red onion
1/2 cup fat-free , less-sodium chicken broth
1 1/2 tbsp fresh lemon juice
1 tsp butter
1 1/2 tsp chopped fresh parsley
2 tsp capers
lemon slices (optional)

Directions:

Sprinkle fish with 1/4 teaspoon salt and pepper. Dredge fish in flour.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm.
Add wine to pan, scraping pan to loosen browned bits. Add shallots, and cook until liquid nearly evaporates (shallots will be soft). Add chicken broth and lemon juice, and cook until liquid is reduced by about one-third. Remove from heat. Add butter, stirring until butter melts. Stir in remaining 1/4 teaspoon salt, parsley, and capers. Serve sauce over fish, and garnish with lemon slices, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	91.74 Kcal (384 kJ)
Calories from fat	34.58 Kcal
		% Daily Value*
Total Fat	3.84g	6%
Cholesterol	9.91mg	3%
Sodium	408.17mg	17%
Potassium	147.64mg	3%
Total Carbs	4.75g	2%
Sugars	0.99g	4%
Dietary Fiber	0.24g	1%
Protein	7.17g	14%
Vitamin C	3.3mg	5%
Iron	14mg	78%
Calcium	26.8mg	3%

Amount Per 100 g
Calories	102.88 Kcal (431 kJ)
Calories from fat	38.78 Kcal
		% Daily Value*
Total Fat	4.31g	6%
Cholesterol	11.12mg	3%
Sodium	457.74mg	17%
Potassium	165.57mg	3%
Total Carbs	5.32g	2%
Sugars	1.11g	4%
Dietary Fiber	0.26g	1%
Protein	8.04g	14%
Vitamin C	3.7mg	5%
Iron	15.7mg	78%
Calcium	30mg	3%

* 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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