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Baked Swordfish Recipe
This swordfish recipe continues to hold it's place among the seafood recipes we have tried. |
Use skim milk or vegetable broth in place of heavy cream for a lighter version. This substitution will not produce teh rich, creamy sauce as the original swordfish recipe, but it will save calories!
Fresh herbs are better than using jarred rosemary. In a pinch, use the dried herbs, the flavor will not be as intense, though.
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This easy fish recipe can be on your table in less than 15 minutes! How healthy is that? Strive to eat more fish and get your Omega 3's in daily.
Baked Seafood Steaks | Baked Swordfish Steaks | | | | | | 2 lbs | | swordfish steaks, thick as you can find | | | | flour | | | 4 Tbs | | olive oil | | | | fresh rosemary sprigs | | | 1 | | onion, sliced | | | 2 Tbs | | butter | | | | salt and pepper to taste | | | 1 cup | | white wine | | | 1 cup | | heavy cream | | | 3 | | egg yolks | | | | | | | 1 | Dust the fish with the flour and brush with the olive oil. | | 2 | Spray a baking dish, large enough to hold all the seafood evenly, with non-stick cooking spray. Pre-heat oven to 425*. | | 3 | Place the rosemary sprigs evenly into the baking dish. Top with the fish, then the onions. Pour 1/2 cup of wine over all and bake 8-10 minutes, or until a fork inserted into the fish comes out cleanly. Do not over cook! | | 4 | Remove the fish from the oven. Pour the baking liquids into a saucepan, just the juices, not the rosemary or onions, and bring to a boil. Add the remaining wine. Cooking over low heat, gradually stir in the cream and the egg yolks. Cook and stir until well thickened and smooth. | | 5 | Place the fish on a serving platter and top with the sauce. | | | | | Servings: 4 | | | | Nutrition Facts | | Serving size: 1 serving | | Percent daily values based on a 2000 calorie diet. | | Nutrition information calculated from recipe ingredients. | | The following ingredients were not linked to the ingredient database and were not included in the nutrition information: | | swordfish steaks, thick as you can find | | flour | | fresh rosemary sprigs | | salt and pepper to taste | | | | | | | | | Amount Per Serving | | | | | Calories | | 370.24 | | | Calories From Fat (81%) | | 298.31 | | | | | % Daily Value | | Total Fat 33.73g | | 52% | | | Saturated Fat 13.57g | | 68% | | | Cholesterol 213.53mg | | 71% | | | Sodium 22.73mg | | 1% | | | Potassium 139.34mg | | 4% | | | Carbohydrates 5.56g | | 2% | | | Dietary Fiber 0.52g | | 2% | | | Sugar 1.71g | | | | | Sugar Alcohols 0.00g | | | | | Net Carbohydrates 5.03g | | | | | Protein 3.10g | | 6% | | | | | | | | | | | |
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