Peppered Swordfish
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
- Mix butter, parsley, and crushed peppercorn. Spread over swordfish steaks and pan fry about 3-4 minutes per side or until steaks are cooked through. Enjoy!
Nutrition Facts
For 1 serving of peppered swordfish (124g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 223 | |
| Fats | 13g | 17% |
| Saturated fats | 6g | 28% |
| Trans fats | 0.3g | |
| Cholesterol | 90mg | 30% |
| Sodium | 140mg | 6% |
| Carbs | 2g | 1% |
| Net carbs | 1g | |
| Fiber | 1g | 3% |
| Sugar | 0g | |
| Protein | 23g | |
| Calcium | 22mg | 2% |
| Iron | 1mg | 18% |
| Potassium | 529mg | 11% |
| Vitamin D | 16μg | 106% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 11μg | |
| Caffeine | 0mg | |
| Choline | 75mg | 14% |
| Copper | 0.1mg | 10% |
| Fluoride | 1μg | |
| Folate (B9) | 3μg | 1% |
| Lycopene | 0.2μg | |
| Magnesium | 40mg | 10% |
| Manganese | 0.2mg | 9% |
| Niacin | 9mg | 55% |
| Pantothenic acid | 0.4mg | 8% |
| Phosphorus | 298mg | 43% |
| Retinol | 88μg | |
| Riboflavin (B2) | 0.1mg | 6% |
| Selenium | 65μg | 119% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 440IU | |
| Vitamin A | 90μg | 10% |
| Vitamin B12 | 2μg | 81% |
| Vitamin B6 | 1mg | 49% |
| Vitamin C | 1mg | 1% |
| Vitamin D IU | 637IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 16μg | |
| Vitamin E | 2mg | 17% |
| Vitamin K | 6μg | 5% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 6g | 28% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0.2g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |