Peppered Swordfish

Peppered Swordfish
Fat 55%Protein 41%
Percent Calories

1 serving of peppered swordfish contains 223 Calories. The macronutrient breakdown is 4% carbs, 55% fat, and 41% protein. This is a good source of protein (41% of your Daily Value), vitamin d (106% of your Daily Value), and potassium (11% of your Daily Value).

Makes
4 servings
Prep Time
5 minutes
Cook Time
7 minutes

Ingredients

Directions

  1. Mix the butter, parsley, and crushed peppercorns together. Spread the mixture over the swordfish steaks.
  2. Pan fry the swordfish steaks for about 3-4 minutes on each side, or until they are cooked through. Enjoy!

Nutrition Facts

For 1 serving of peppered swordfish (126g)

NutrientValue%DV
Calories223
Fats13g 17%
Saturated fats5g 27%
Trans fats0.3g
Cholesterol90mg 30%
Sodium95mg 4%
Carbs2g 1%
Net carbs1g
Fiber1g 3%
Sugar0g
Protein23g
Calcium24mg 2%
Iron1mg 18%
Potassium527mg 11%
Vitamin D16μg 106%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene107μg
Caffeine0mg
Choline76mg 14%
Copper0.1mg 10%
Fluoride1μg
Folate (B9)6μg 1%
Lycopene0.2μg
Magnesium40mg 10%
Manganese0.2mg 8%
Niacin9mg 55%
Pantothenic acid0.4mg 9%
Phosphorus298mg 43%
Retinol88μg
Riboflavin (B2)0.1mg 6%
Selenium65μg 119%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU474IU
Vitamin A98μg 11%
Vitamin B122μg 81%
Vitamin B61mg 48%
Vitamin C3mg 4%
Vitamin D IU637IU
Vitamin D20μg
Vitamin D316μg
Vitamin E2mg 17%
Vitamin K37μg 31%
Zinc1mg 8%
Sugars
Sugar0g
Sucrose0g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats5g 27%
Monounsaturated fats5g
Polyunsaturated fats2g
Trans fats0.3g
Fatty Acids
Total omega 31g
Total omega 60.2g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)1g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0.2g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

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