Swordfish is nutrient dense, so it can help you meet your nutrient needs while staying within your calorie limits to promote a healthy body weight. Protein is an essential nutrient for maintaining your muscle mass, and it helps you feel full longer after a meal so that you may eat less at the next meal.
As an oily fish, each 3-ounce serving of swordfish provides 108 milligrams of eicosapentaenoic acid, or EPA, and 656 milligrams of docosahexaenoic acid, or DHA. EPA and DHA are omega-3 fats that are found in fatty fish and shellfish. A diet with at least 8 ounces per week of seafood may reduce your risk of cardiac death, according to the Department of Health and Human Services.
A nutritional advantage of swordfish is that it provides 424 milligrams of potassium and only 82 milligrams of sodium. High blood pressure, or hypertension increases your risk for heart disease and stroke. Unprocessed foods, such as fresh swordfish, tend to be lower in sodium and higher in potassium than processed foods. Swordfish is also among the few natural food sources of vitamin D with 93% of your daily nutritional value.
The beautiful smoky red sauce is a perfect compliment to the meeting swordfish. Making the sauce is a bit time-consuming, but you will find it is worth the extra time for a delicious healthy meal.
Makes 2 servings.
- 2 tablespoons of lemon juice
- 3 cloves of garlic,minced
- 1 teaspoon dried oregano
- 2- 5 oz swordfish steaks
- 1 tsp Mrs. Dash Garlic & Tomato seasoning
- 1 tsp balsamic vinegar
- 2 tablespoons chopped fresh basil
- 1/2 teaspoon Olive oil
- Dash of Tabasco sauce (optional)
- 1 large red bell pepper
- Combine lemon juice, 2 cloves of minced garlic and oregano in a plastic bag. Add swordfish steaks and marinate in refrigerator for 1 hour.
- Preheat broiler.
- Cut the pepper in half lengthwise and remove seeds, stem and membrane. Placed pepper on a foil covered baking sheet and flatten with your hand.
- Broil until chard, about 15 minutes. Remove and place in ice water until cool enough to handle. Peel and discard skin.
- Place pepper, the other clove of garlic, basil, vinegar, oil and Mrs. Dash seasoning in food processor. Process until smooth. Transfer to a small saucepan and keep warm.
Remove swordfish from marinade. Basting with any left over marinade, broil or grill 4 to 5 minutes on each side or until fish flakes easily when tested with a fork.
To serve, pour half the sauce on a plate and top with steak or vice versa!