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Baked Swordfish Steak with Rosemary
Prep: 5 min, Cook: 15 min.
  • 1 lb. swordfish steak, 1-1/2 inch thick
  • 1 tsp. dried rosemary
  • 2 Tbs. olive oil

Preheat oven to 450°F. Press rosemary into both sides of fish with heel of your hand. Brush top of fish with oil and place in an oiled baking dish. Bake 15 minutes, without turning.

Per serving: calories 236, fat 12.9g, 49% calories from fat, cholesterol 54mg, protein 29.7g, carbohydrates 0.2g, fiber 0.1g, sugar 0.0g, sodium 135mg, diet points 6.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.3, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information

The recommended wines are: Pinot Blanc, Burgundy, or Chardonnay.