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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 185.7
  • Total Fat: 7.9 g
  • Cholesterol: 43.8 mg
  • Sodium: 452.8 mg
  • Total Carbs: 2.1 g
  • Dietary Fiber: 0.0 g
  • Protein: 24.1 g

View full nutritional breakdown of Baked Swordfish with Dill Sauce calories by ingredient
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Baked Swordfish with Dill Sauce

Submitted by: DROSS0616

Introduction

A little change to a recipe from the national fisheries institute for things I had in my kitchen and pair down to two 3oz swordfish steak servings A little change to a recipe from the national fisheries institute for things I had in my kitchen and pair down to two 3oz swordfish steak servings
Number of Servings: 2

Ingredients

    Swordfish, 6 oz
    Salt, 0.25 tsp
    Filippo Berioo Extra Vigin Olive Oil, 1 tsp
    Big Y Lemon Juice, 0.25 tsp
    Stop & Shop Fat Free Sour Cream, 2 tbsp
    Chobani Plain Non-Fat Greek Yogurt, 1 oz (remove)
    Hellman's Mayonnaise with Extra Virgin Olive Oil, 0.5 tbsp Dill weed, dried, 0.188 tsp (3/16 tsp)
    French's Spicy Brown Mustard, 0.25 tsp

Directions

1. Make dill sauce: Combine sour cream, yogurt, mayo, dill, and mustard. Add seasonings (salt, pepper, hot pepper, etc, none listed ingredients) to taste. Blend well and allow to sit for 0.5 hrs or in refridgerator up to 24hrs. Serve at room temperature.

2. Rinse fish and pat dry. Season with salt.

3. Combine oil and lemon juice and coat both sides of fish.

4. Bake at 450 for approx 10min per each 1in thick of steak.

5. Spoon dill sauce over sword fish and serve. Serves 2.


Serving Size: 2 - 3oz servings

Number of Servings: 2

Recipe submitted by SparkPeople user DROSS0616.





TAGS:  Fish |

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