3.5 from 6 votes
Swordfish Salad
Whether you're entertaining or relaxing, this recipe hits the spot.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 2
Calories: 697 kcal
Course:
Others
Ingredients
- 3 tbsp. olive oil or a generous “glug”
- 1 swordfish steak
- 1/4 tsp. black pepper
- 3/4 tsp. salt
- 2 tbsp. fresh lemon juice
- 1 1/2 tsp. fresh oregano
- 1/2 tsp. dried oregano
- 1 seedless cucumber
- 1 pt. Cherry or grape tomatoes
- 1 c. feta cheese
Instructions
- Add 1 tablespoon olive oil to a 10-inch skillet, tilting the skillet to ensure the oil distributes evenly. Heat until very hot over medium-high heat. While the skillet is heating up, pat the swordfish dry using paper towels. Add the swordfish to the skillet and season with salt and pepper.
- Cook the fish for five minutes on each side until the swordfish is browned on both sides and opaque throughout.
- To make the dressing: in a large bowl, combine the lemon juice, oregano, remaining 2 tablespoons oil, and 1/4 tsp. salt.
- Cut the cucumber into large chunks and cut each tomato in half.
- Once the swordfish has finished cooking, transfer to a cutting board and trim and discard the outer skin.
- Cut the swordfish into cubes or shred if you prefer. Add the swordfish, tomatoes, and cucumber to the dressing bowl. Toss to coat.
- Sprinkle with feta and serve.
Cup of Yum
Nutrition Information
Calories
697kcal
(35%)
Carbohydrates
20g
(7%)
Protein
37g
(74%)
Fat
54g
(83%)
Saturated Fat
22g
(110%)
Polyunsaturated Fat
4g
Monounsaturated Fat
24g
Trans Fat
1g
Cholesterol
161mg
(54%)
Sodium
2121mg
(88%)
Potassium
1218mg
(35%)
Fiber
4g
(16%)
Sugar
14g
(28%)
Vitamin A
2733IU
(55%)
Vitamin C
37mg
(41%)
Calcium
638mg
(64%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 697
% Daily Value*
| Calories | 697kcal | 35% |
| Carbohydrates | 20g | 7% |
| Protein | 37g | 74% |
| Fat | 54g | 83% |
| Saturated Fat | 22g | 110% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 24g | 120% |
| Trans Fat | 1g | 50% |
| Cholesterol | 161mg | 54% |
| Sodium | 2121mg | 88% |
| Potassium | 1218mg | 26% |
| Fiber | 4g | 16% |
| Sugar | 14g | 28% |
| Vitamin A | 2733IU | 55% |
| Vitamin C | 37mg | 41% |
| Calcium | 638mg | 64% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.