Pan-Seared Swordfish - CD Recipes - CookingDistrict.com
Cooking District Recipes

Pan-Seared Swordfish

Photo by ulterior epicure
Categories: Healthy
Portion Size:
1
Portions:
1
Photo by ulterior epicure
Step 1
4 oz Swordfish filet
Cuisine naturelle marinade
Marinate swordfish in cuisine naturelle marinade.
Step 2
1 whole Red potato, medium
2 oz Green beans • cut 1" bias, blanched
2 oz Wax beans • ut 1" bias, blanched
2 oz Snap peas • clipped
1 oz Yellow and red pepper • cut in strips
2 whole Eggplant • sliced 1/4 in. thick
Cuisine vinaigrette
Par-steam all vegetables except eggplant. Marinate eggplant slices in cuisine naturelle marinade, and grill.

Spray sauté pan with nonstick cooking spray; heat. Sauté marinated swordfish until done. Remove fish. In same pan, sauté peppers for one minute. Add snap peas, then beans, poached potatoes, and 2 oz. vinaigrette.

Spoon vegetable sauté onto plate. Top with sautéed swordfish. Lay eggplant to side.
Nutritional Analysis
Calories276 
Protein26g
104
38%
Carbs24g
96
35%
Fat8.5g
76.5
28%
Cholesterol43mg 
Sodium252mg 
Information is on a per portion basis.
Notes

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