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Swordfish Moutarde - or Mustard
Enjoy something delicious and satisfying with this easy-to-make recipe.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4
Calories: 142 kcal
Course:
Dinner
Cuisine:
French
Ingredients
- 6 ounces swordfish 4 - 6 ounces -fillets all the same size, swordfish
- 1 tbsp unsalted butter 1 tablespoon unsalted butter
- 1 tablespoon mustard 1 generous tablespoon grain mustard
- 0.25 cup sodium free chicken stock 1/4 cup fish stock or sodium free chicken stock
- 0.25 cup heavy cream 1/4 cup heavy cream
- 0.33333333333333 cup flat-leaf parsley 1/3 cup plus 1 tablespoon finely chopped fresh flat-leaf parsley
Instructions
- Preheat the broiler.
- Place the swordfish on an oiled cookie sheet lined with aluminum foil. Butter the swordfish with the 1 tablespoon of butter. Broil 6 inches away from the heat source until the fillets start to turn golden brown, 5 to 6 minutes.
- While the swordfish is cooking, in a small skillet add the mustard and the fish stock and bring to a boil.
- Add the heavy cream and 1/3 cup parsley ( I used less) and reduce until a thick sauce is formed.
- Remove from the heat, add salt and pepper to taste.
- When the fillets are cooked, arrange them on a dinner plate and spoon the sauce over the fillets.
- Garnish with the remaining chopped parsley.
Cup of Yum
Nutrition Information
Calories
142kcal
(7%)
Protein
9g
(18%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Cholesterol
56mg
(19%)
Sodium
85mg
(4%)
Potassium
216mg
(6%)
Vitamin A
780IU
(16%)
Vitamin C
6.7mg
(7%)
Calcium
17mg
(2%)
Iron
0.5mg
(3%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 142
% Daily Value*
| Calories | 142kcal | 7% |
| Protein | 9g | 18% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 56mg | 19% |
| Sodium | 85mg | 4% |
| Potassium | 216mg | 5% |
| Vitamin A | 780IU | 16% |
| Vitamin C | 6.7mg | 7% |
| Calcium | 17mg | 2% |
| Iron | 0.5mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.