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Panfried swordfish steak
A wonderful dish for entertaining or for that special meal.
What you need
- 25 g butter
- 3 tsp olive oil
- 2 cloves garlic
- 10 g large shallots, peeled and finely chopped
- 4 fresh swordfish steaks, each weighing approx 225 g
- for the sauce
- 175 ml dry white wine
- 1 tsp chopped fresh thyme
- 1 tsp chopped fresh marjoram
- finely grated rind and juice of 1 lemon
- 1 tsp arrowroot
Method
Melt the butter and oil together ina large non-stick frying pan. Add the garlic and shallot. Saute for 2 min until softened slightly.
Add the fish. Saute for 5-6 min on each side until cooked and fish flakes easily. Remove fish, using a fish slice. Set aside and keep warm.
Add the wine, herbs, lemon rind and juice. Simmer for 2-3 min.
Mix the arrowroot to a paste with a little cold water. Add to the pan. Simmer for 1-2 min or until thickened slightly.
Spoon fish onto warmed serving plates. Pour over the sauce.
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Preparation 15 minutes Cook 10 minutes Total 25 minutes -
Energy 296 kcal/serving Fat 5.48 g/serving Carbohydrates 18.82 g/serving Glycaemic Index 26 Glycaemic Load 1.25 
Serving suggestion
Cook's tip
For extra flavour, marinate the fish in the wine, herbs, lemon rind and juice overnight before cooking. Then drain off the marinade, cook the fish as in recipe and use the reserved marinade to make the sauce as in the recipe.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1240 | 483 | 10475 | 8350 |
| Energy (kcal) | 296 | 115 | 2500 | 2000 |
| Protein (g) | 27.9 | 10.9 | ||
| Carbohydrate (g) | 8.49 | 3.31 | 345 | 275 |
| Fat (g) | 14.1 | 5.48 | 95 | 70 |
| Fat (saturated) (g) | 5.13 | 2.00 | ||
| Fibre (g) | 2.06 | 0.80 | ||
| Sodium (mg) | 178 | 69.6 | ||
| Salt (equivalent) (g) | 0.45 | 0.17 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 97.8 | 38.1 | 800 |
| Vitamin B-12 (µg) | 2.39 | 0.93 | 1 |
| Vitamin B-6 (mg) | 0.55 | 0.21 | 2 |
| Vitamin C (mg) | 25.5 | 9.93 | 60 |
| Vitamin D (µg) | 4.67 | 1.82 | 266 |
| Vitamin E (mg) | 1.25 | 0.49 | 10 |
| Zinc (mg) | 1.72 | 0.67 | 15 |
| Calcium (mg) | 39.0 | 15.2 | 800 |
| Folate (mcg) | 10.4 | 4.04 | 200 |
| Iron (mg) | 1.60 | 0.62 | 14 |
| Magnesium (mg) | 48.9 | 19.1 | 300 |
| Niacin (mg) | 13.3 | 5.19 | 18 |
| Pantothenic acid (mg) | 0.69 | 0.27 | 6 |
| Riboflavin (mg) | 0.15 | 0.06 | 1.6 |
| Phosphorous (mg) | 384 | 149 | 800 |
| Thiamin (mg) | 0.08 | 0.03 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible fresh marjoram or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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