2 Serves
33 Mins
13 g
9 g
33 g
Preheat your oven to 200°C.
Ingredients, vitamins, and health benefits
Cooking Oil
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KenyanVitamin E
8 mg / 15 mgVitamin K
300 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
27 µg / 400 µgCalcium
158 mg / 1,300 mgIron
1 mg / 18 mgMagnesium
48 mg / 420 mgPhosphorus
218 mg / 1,250 mgPotassium
739 mg / 4,700 mgSodium
103 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
30 µg / 55 µgFiber
2 g / 28 gSugar
3 g / 50 gSaturated Fat
13 g / 20 gCholesterol
76 mg / 300 mgCaffeine
0 mgNet Carbs
7 gAlcohol
0 g
Heat the cooking oil in a cast iron skillet over medium-high heat.
Sear the swordfish steaks for 3 minutes per side until a golden-brown crust forms.
Transfer the skillet to the preheated oven and roast the swordfish for 10 minutes until cooked through.
While the fish roasts, prepare the lemon beurre blanc by whisking lemon juice and zest into a reduction of shallots and butter in a small saucepan.
Arrange the fresh watercress on serving plates and top with the roasted swordfish, drizzling the lemon beurre blanc over the top.
Swordfish Steaks
Lemon
Lemon Juice
Lemon Zest
Butter
Shallot
Watercress
Vitamin A
208 µg / 900 µgVitamin C
64 mg / 90 mgVitamin D
7 µg / 20 µgVitamin E
8 mg / 15 mgVitamin K
300 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
27 µg / 400 µgCalcium
158 mg / 1,300 mgIron
1 mg / 18 mgMagnesium
48 mg / 420 mgPhosphorus
218 mg / 1,250 mgPotassium
739 mg / 4,700 mgSodium
Fiber
2 g / 28 gSugar
3 g / 50 gSaturated Fat
13 g / 20 gCholesterol
76 mg / 300 mgCaffeine
0 mgNet Carbs
30
g31
g33
g
Zinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
30 µg / 55 µgAlcohol
0 g