|Flour||1⁄4 Cup (4 tbs)|
|Black pepper||1⁄4 Teaspoon|
|Swordfish steaks||1 Pound, cut into 1/2-inch-wide strips (3/4 Inch Thick)|
|Olive oil||2 Tablespoon|
|Unsalted butter||2 Tablespoon|
|Shallots/1 small onion, quartered||3 Large, halved|
|Garlic||2 Clove (10 gm), minced|
|Chicken broth||1⁄3 Cup (5.33 tbs)|
|Fresh lemon juice||2 Tablespoon|
|Chopped fresh dill/1 tablespoon dried dill||1⁄4 Cup (4 tbs)|
|Grated lemon zest||1 Tablespoon|
1. In a plastic or paper bag, combine the flour, salt, and pepper, and shake to mix. Add the swordfish and shake to coat lightly. Remove the fish and set aside.
2. In a large skillet, preferably nonstick, warm the oil with the butter over medium-high heat until the butter is melted. Add the shallots and garlic, and saute until the shallots are translucent, about 3 minutes.
3. Add the swordfish strips and cook, turning them carefully, until the fish is medium-rare, about 4 minutes.
4. Stir in the broth, lemon juice, dill, and lemon zest (if using). Bring the mixture to a boil, remove from the heat, and serve hot.
Serving size: Complete recipe
Calories 1285 Calories from Fat 700
% Daily Value*
Total Fat 79 g121.3%
Saturated Fat 23.7 g118.5%
Trans Fat 0 g
Cholesterol 244.5 mg81.5%
Sodium 1588.4 mg66.2%
Total Carbohydrates 46 g15.4%
Dietary Fiber 3.1 g12.6%
Sugars 1.9 g
Protein 95 g190.1%
Vitamin A 44.7% Vitamin C 82.1%
Calcium 9.1% Iron 33.7%
*Based on a 2000 Calorie diet