Nutrition
My Cookbooks
E-COOKBOOKS
Swordfish with Seaweed Salsa Verde
- prep: 0 hr
- cook: 0 hr
- total: 0 hr
Print
SaveSummary
Chef Kenney says that combining the herbs for the salsa verde with seaweed really gives this dish "that fresh-from- the-sea flavor." In Oahu, he uses just harvested limu, but hijiki, which is widely available, works well, too.
Ingredients
- 3 tablespoons dried hijiki (seaweed)
- 1 small shallot, finely chopped
- 1 anchovy packed in oil, drained, finely chopped
- 1/2 cup chopped fresh flat-leaf parsley
- 1/3 cup extra-virgin olive oil
- 2 tablespoons drained capers, chopped
- 1 1/2 teaspoon finely grated lemon zest
- 1/2 teaspoon crushed red pepper flakes
- Kosher salt, freshly ground pepper
- 8 6-ounce swordfish steaks
- 2 tablespoons vegetable oil
- Ingredient info: Dried hijiki is available at natural foods stores, many supermarkets, and online sources.
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 272 % Daily Value *
- Total Fat: 24 g 36.54%
- Saturated Fat: 3 g 17.46%
- Trans Fat: 0 g %
- Cholesterol: 19 mg 6.24%
- Sodium: 153 mg 6.39%
- Calcium: 42 mg 4.17%
- Potassium: 319 mg 9.12%
- Magnesium: 0 mg 0%
- Iron: 1 mg 6.06%
- Zinc: 0 mg 0%
- Total Carbohydrate: 7 g %
- Dietary Fiber: 2 g 9.37%
- Sugar: 2 g
- Protein: 10 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 3 g
- Vitamin A 9.01%
- Vitamin C 11.83%
- Vitamin D 39.55%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat4
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables0
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq
