Marinated Swordfish with Marjoram

14 Reviews
91% would make this recipe again

Swordfish is rich in vitamin B12, niacin, potassium, and phosphor. Its dense flesh is tenderized here by the marinade.

This recipe is incompatible with your food profile

Marinade : 1 h Preparation : 10 min Cooking : 10 min
270 calories/serving

Ingredients

resealable plastic bag
2 tbsp Dijon mustard 30 g
1 tbsp olive oil 15 mL
1 tbsp marjoram, fresh, chopped 7 g
1 clove garlic, minced
1/2 tsp salt 2 g
1/4 tsp ground pepper 1 g
2 swordfish steaks, ou shark 300 g
2 tsp extra virgin olive oil [optional] 10 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. In a plastic bag, add all the ingredients of the marinade (mustard, oil, chopped marjoram, minced garlic, salt, and pepper) and mix well. Add the steak(s), turning them to coat well, then close the bag tightly. Chill in a refrigerator at least 1 hour or overnight, turning the bag occasionally.
  2. Heat a nonstick frying pan over medium-high heat and sauté the swordfish. Cook about 3 min per side for a 1,5 cm thick steak. When ready, the steak(s) will be opaque throughout and slightly brown on the surface (avoid overcooking as it dries the fish out and makes it tough!)
  3. Drizzle with optional extra virgin olive oil, then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (140 g)

Amount

% Daily Value

Calories

270

Fat

14 g

22 %

Saturated 2.7 g
+ Trans 0 g

14 %

Cholesterol

60 mg

Sodium

380 mg

16 %

Carbohydrate

4 g

1 %

Fibre

2 g

8 %

Sugars

0 g

Net Carbs

2 g

Protein

31 g

Vitamin A

8 %

Vitamin C

6 %

Calcium

9 %

Iron

32 %
More info

Claims

This recipe is :
Free  :
Sugar
Excellent source of  :
Iron, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin B6, Vitamin D, Vitamin K
Good source of  :
Magnesium, Potassium, Vitamin E, Zinc
Source of  :
Calcium, Copper, Folacin, Manganese, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 3 ½
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

14 Reviews (13 with rating only) 91% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
june 16, 2009 | I would make this recipe again

Loved it! the steakshave to be thin and cooked just like it says in the recipe.

Useful 1

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.