Lifetime
Cooked Fish
(printer-friendly
version)
11
Inch / 28 Centimeter Skillet and Cover
Ingredients:
- 4 swordfish steaks, 4 ounces each
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- Salt and pepper to taste
Preparation:
- Preheat skillet over medium heat. Add swordfish steaks. Cover
and cook 3 ½ minutes.
- Combine garlic and oregano. Turn fish and sprinkle with spices.
Cover and cook approximately 3 to 4 minutes longer.
- Salt and pepper to taste. Serve with lemon wedges or fat-free
tarter sauce.
Serving
Size: 4
| Nutrition
Analysis per Serving: |
Food
Exchange per Serving: |
| Calories |
97 |
Bread/Starch |
-- |
| Protein |
16
g |
Other
Carbs/Sugar |
-- |
| Carbohydrates |
1
g |
Very
Lean Meat/Protein |
3 |
| Dietary
Fiber |
<
1 g |
Lean
Meat |
-- |
| Sugar |
0
g |
Fruit |
-- |
| Fat |
3
g |
Vegetables |
-- |
| %
Calories from Fat |
30% |
Milk
- Skim |
-- |
|
|
Fat |
<
1 |
|
|
 |
