4 Serves
35 Mins
Pat the swordfish steaks dry with paper towels. In a shallow bowl, combine the panko breadcrumbs, bread crumbs, parmesan cheese, dried sage, marjoram, and salt and pepper, mixing thoroughly.
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Vitamin E
1 mg / 15 mgVitamin K
11 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
6 mg / 16 mgVitamin B5
0 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
49 µg / 400 µgCalcium
239 mg / 1,300 mgIron
4 mg / 18 mgMagnesium
49 mg / 420 mgPhosphorus
319 mg / 1,250 mgPotassium
502 mg / 4,700 mgSodium
460 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
44 µg / 55 µgFiber
2 g / 28 gSugar
15 g / 50 gSaturated Fat
10 g / 20 gCholesterol
74 mg / 300 mgCaffeine
0 mgNet Carbs
40 gAlcohol
0 g
Pour the milk or heavy cream into a separate shallow bowl. Dip each swordfish steak into the liquid, allowing any excess to drip off, then press the fish firmly into the panko-parmesan mixture to coat evenly.
Heat 2 tablespoons of butter in a large skillet over medium-high heat. Once melted, add the swordfish steaks and sear until golden brown and cooked through, approximately 4-5 minutes per side. Remove the fish from the skillet and set aside to rest.
Wipe the skillet clean of any remaining butter. Return the skillet to medium-high heat, add the orange juice, and reduce the liquid by half. Whisk in the remaining butter and sugar, simmering until the sauce thickens to a syrupy consistency. Adjust sweetness or acidity as needed and serve over the rested swordfish.
25
g95
g20
g
Yemeni
