Swordfish with Asparagus and Madeira
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 27 min.
Ready in
Calories:
405
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 405 cal. | (19 %) | ||
| Protein | 32.8 g | (33 %) | ||
| Fat | 22.31 g | (19 %) | ||
| Carbohydrates | 14.81 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.11 g | (17 %) |
more nutritional values
| Vitamin A | 350.76 mg | (43,845 %) | ||
| Vitamin D | 18.82 μg | (94 %) | ||
| Vitamin E | 6.67 mg | (56 %) | ||
| Vitamin B₁ | 0.51 mg | (51 %) | ||
| Vitamin B₂ | 0.43 mg | (39 %) | ||
| Niacin | 19.52 mg | (163 %) | ||
| Vitamin B₆ | 0.91 mg | (65 %) | ||
| Folate | 376.59 μg | (126 %) | ||
| Pantothenic acid | 1.07 mg | (18 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 1.85 μg | (62 %) | ||
| Vitamin C | 22.47 mg | (24 %) | ||
| Potassium | 1,167.7 mg | (29 %) | ||
| Calcium | 69.99 mg | (7 %) | ||
| Magnesium | 78.21 mg | (26 %) | ||
| Iron | 2.93 mg | (20 %) | ||
| Zinc | 2.42 mg | (30 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Cholesterol | 103.72 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram green Asparagus
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 2 Tbsps Lime juice
- 1 shallot
- 4 Swordfish fillet (each about 180 grams)
- 2 Tbsps butter
- 100 milliliters Madeira Wine
- 1 Tbsp scallions
Preparation steps
1.
Peel bottom thirds of asparagus. Heat oil in a pan and saute asparagus stalks for a few minutes. Season with salt and pepper, add lime juice and some water and simmer, covered, for about 6-8 minutes or until tender.
2.
Peel shallot and chop finely. Rinse swordfish, pat dry and season with salt and pepper. Heat butter in a pan and cook with shallot for about 1 minute per side or until golden brown. Deglaze pan with Madeira and simmer for 2-3 minutes on low heat. Sprinkle with chives and season with salt and pepper.
3.
Arrange asparagus on plates, top with fish and drizzle with sauce. Serve.
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