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
- 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.
Spring Cookbooks
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
