Swordfish Steaks With Salsa
|Swordfish steaks||4 (Each About 1 Inch Thick)|
|Salad oil||2 Tablespoon|
|Garlic||2 Clove (10 gm), minced/pressed|
|Jalapeno/Other small hot chile, stemmed, seeded, and minced||1|
|Pear shaped tomatoes||5 , seeded and diced (Choose Ripe And Firm Ones)|
|Packed cilantro coriander leaves||1⁄2 Cup (8 tbs), chopped (Use Fresh Ones)|
Rinse fish and pat dry.
Heat oil in a wide frying pan over medium-high heat.
Add fish and cook, turning once, until well browned on outside and just opaque but still moist in thickest part; cut to test 8 to 10 minutes.
Transfer to a warm platter; keep warm.
Add garlic and chile to pan and cook, stirring, until fragrant about 30 seconds.
Add tomatoes and cilantro and cook, stirring, until hot about 2 minutes.
Spoon over fish.
Serving size: Complete recipe
Calories 1513 Calories from Fat 614
% Daily Value*
Total Fat 69 g105.8%
Saturated Fat 7.9 g39.4%
Trans Fat 0.5 g
Cholesterol 285.7 mg95.2%
Sodium 2884.2 mg120.2%
Total Carbohydrates 48 g16.1%
Dietary Fiber 13.9 g55.7%
Sugars 31.5 g
Protein 153 g306.6%
Vitamin A 276.5% Vitamin C 281.5%
Calcium 29.9% Iron 37.3%
*Based on a 2000 Calorie diet