Pan-Seared Swordfish Steaks with Shallot, Caper, & Balsamic Sauce Recipe

Looking for an easy Pan-Seared Swordfish Steaks with Shallot, Caper, & Balsamic Sauce recipe? Learn how to make Pan-Seared Swordfish Steaks with Shallot, Caper, & Balsamic Sauce using healthy ingredients.


Submitted by markgugs

Makes 2 servings



Can be prepared in 45 minutes or less.

Recipe Ingredients for Pan-Seared Swordfish Steaks with Shallot, Caper, & Balsamic Sauce

5.5 oz (Archer Farms) Swordfish Steaks, frozen
1 tbsp ICBINB! Light (Soft)
0.5 serving (Fairway) Extra-Virgin Olive Oil, Catalan Arbequina
4 cup chopped raw Shallots
2 fl oz Wine, Table, White
2 serving (Fairway Market) Balsamic Vinegar of Modena
2 tbsp, drained Capers, Canned
1 fl oz Water
1 tbsp Parsley

Recipe Directions for Pan-Seared Swordfish Steaks with Shallot, Caper, & Balsamic Sauce

  1. Pat swordfish dry and season with salt and pepper.

  2. In a heavy skillet heat butter and oil over moderately high heat until foam subsides and sauté shallots with salt to taste, stirring, 1 minute.

  3. Push shallots to side of skillet. Add swordfish and sauté until golden, about 3 minutes.

  4. Turn fish over and add wine, vinegar, capers, and water. Simmer mixture 3 minutes, or until fish is just cooked through.

  5. Transfer fish to 2 plates and stir parsley into sauce. Spoon sauce over fish.

Categories

Seafood, Main Dish, Saute

Nutrition Facts
Serving Size 475.4g
Amount Per Serving
Calories
433
Calories from Fat
85
% Daily Value*
Total Fat
9.4g
14%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
33mg
11%
Sodium
414mg
17%
Potassium
35mg
1%
Total Carbohydrates
56.3g
19%
Dietary Fiber
4.3g
17%
Sugars
15.3g
Protein
24.7g
Vitamin A 91% Vitamin C 46%
Calcium 9% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
D+
  Good points
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • Contains alcohol
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