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Baked Swordfish Steak with Pepper
Prep: 5 min, Cook: 15 min.
  • 1 lb. swordfish steak, 1-1/2 inch thick
  • 1 tsp. coarsely ground black pepper
  • 2 Tbs. olive oil

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

Per serving: calories 237, fat 12.8g, 49% calories from fat, cholesterol 54mg, protein 29.8g, carbohydrates 0.3g, fiber 0.1g, sugar 0.1g, 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.