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Ingredientes
- 2 tsp Minced lemon zest
- 2 tsp Minced fresh dill
- 2 tsp Minced fresh parsley
- 2 tsp Minced fresh chervil
- 1 tsp Freshly-cracked black pepper
- 2 tsp Dijon mustard Salt to taste Freshly-grnd black pepper to taste
- 2 x Swordfish steaks - (6 ounce ea)
- 1 Tbsp. Vegetable oil
- 2 c. Cleaned fresh arugula leaves
- 2 Tbsp. Extra virgin olive oil
Direcciones
- In a bowl combine the lemon zest, dill, parsley, chervil, and black pepper. Season the fish with salt and pepper, then lightly brush with Dijon mustard on one side. Firmly press the mustard coated side of the swordfish into the lemon-herb mix.
- In a skillet (preferably non-stick) heat vegetable oil. Place fish, coated side down into the warm oil. Cook for 4 min, till the crust turns golden brown. Flip and continue to cook for 3 more min.
- Meanwhile, in a bowl toss the arugula with 1 tsp. extra virgin olive oil, and season with salt and pepper, and then divide between 2 plates. Place the swordfish onto the arugula, drizzle with the remaining extra virgin olive oil.
- This recipe yields 2 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 39g | |
| Recipe makes 2 servings | |
| Calories 186 | |
| Calories from Fat 181 | 97% |
| Total Fat 20.43g | 26% |
| Saturated Fat 2.38g | 10% |
| Trans Fat 0.18g | |
| Cholesterol 0mg | 0% |
| Sodium 5mg | 0% |
| Potassium 89mg | 3% |
| Total Carbs 1.2g | 0% |
| Dietary Fiber 0.6g | 2% |
| Sugars 0.34g | 0% |
| Protein 0.58g | 1% |
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