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Ингредиенты
- 1/2 c. extra virgin olive oil
- 1 c. flour
- 2 (10 ounce.) swordfish steaks
- 5 med.-size plum tomatoes, minced
- 1 bunch fresh scallions, minced
- 2 garlic cloves, finely minced
- 2 sprigs fresh parsley, minced
- 5 to 6 fresh basil leaves, minced
- 1/2 teaspoon capers
- 6 tbsp. dry white wine
- Salt and pepper to taste
Инструкции
- In a large frying pan, heat extra virgin olive oil. Lightly flour both sides of swordfish steaks. Place swordfish in pan of oil and sear on both sides. Add in minced scallions and garlic and cook slightly. Add in minced tomatoes, parsley, basil, capers and salt and pepper. Add in white wine and cover pan, cooking till a fork can easily pierce the center of the fish, about 10 min. Don't overcook. Serves 2.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 72g | |
| Recipe makes 6 servings | |
| Calories 254 | |
| Calories from Fat 161 | 63% |
| Total Fat 18.25g | 23% |
| Saturated Fat 2.53g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 12mg | 1% |
| Potassium 92mg | 3% |
| Total Carbs 17.86g | 5% |
| Dietary Fiber 1.0g | 3% |
| Sugars 0.57g | 0% |
| Protein 2.56g | 4% |
