Swordfish with roasted lemons
Nutrition Facts
Serving Size 1 fillet
Calories 280
| Amount Per Serving | ||
| Monounsaturated fat | 5 g | |
|---|---|---|
| Saturated fat | 3 g | |
| Total fat | 12 g | |
| Sodium | 287 mg | |
| Cholesterol | 112 mg | |
| Dietary fiber | Trace | |
| Protein | 34 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Instead of lemon butter, this fish is served with roasted lemon wedges for a cleaner, lighter taste.
Ingredients
(Serves 4)- 2 lemons, quartered, seeds removed
- 1 tablespoon sugar
- 1/4 teaspoon sea salt
- 4 swordfish fillets, each 6 ounces
- 1/2 teaspoon canola oil
- 1/2 teaspoon chopped garlic
- 1/4 cup chopped parsley
Directions
Heat the oven to 375 F.
In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.
Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.
Place the fish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes on each side.
Transfer the fish to individual plates. Squeeze 1 roasted lemon wedge over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.