Pan-Seared Swordfish
Keto

Pan-Seared Swordfish

5 (3)

Enjoy tender swordfish steaks with a hint of olive oil and optional butter for added richness.

370 calories/servingServing Size is 1 swordfish steak (about 6 oz)

See Nutrition Information

Serving Size is 1 swordfish steak (about 6 oz)

Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings2

Ingredients

Servings: 2

  • 2 (about 8 oz each) Wegmans Chef Cut Swordfish Steaks, patted dry

  • Salt and pepper to taste

  • 1 Tbsp Wegmans Organic Extra Virgin Olive Oil

Optional Ingredients

  • Optional: 1 Tbsp Wegmans Basting Oil

    (optional)

  • Optional: 1 tsp Wegmans Organic Salted Butter

    (optional)

Note: Optional ingredients are not included in wellness keys or nutritional info.

Ingredients

2
2

Price per serving

$0

Directions

  • Step 1

    Season fish with salt and pepper.

  • Step 2

    Heat oil in sauté pan on HIGH until oil faintly smokes; add fish. Reduce heat to MED-HIGH; cook about 3 min. Turn over.

  • Step 3

    Cook 2 min. (Optional: baste with basting oil and butter). Remove from pan (120 degrees).

  • Step 4

    Let rest 2 min (135 degrees).

Chef Tip

• Try replacing salted butter with Butter Boy French Butter. • Use a splatter screen while cooking to contain oil in pan.

Note: When servings & ingredients are modified, nutrition & directions may vary.

Nutrition information per serving. 1 serving is 1 swordfish steak (about 6 oz)

370Calories

Amount

% Daily Value

Amount

% Daily Value

Saturated Fat

5g

25.0%

Trans Fat

0g

0.0%

Cholesterol

140mg

46.7%

Sodium

180mg

7.8%

Dietary Fiber

0g

0.0%

Total Sugars

0g

0.0%

Incl. Added Sugars

0g

0.0%

Protein

43g

86.0%

Vitamin D

30mcg

0.0%

Calcium

11mg

0.8%

Iron

1mg

0.0%

Potassium

905mg

19.1%

Note: Current daily values are based on a standard 2,000 calorie diet.

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