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Marinated Swordfish Recipe
|Swordfish steaks/Tuna steaks||1050 Gram (6 Pieces, 175 Gram Each)|
|Dry white wine||250 Milliliter|
|Fresh rosemary sprig||1 , needles finely chopped|
|Garlic||4 Clove (20 gm), peeled, finely chopped|
|Fresh mint leaves||1⁄3 Cup (5.33 tbs), finely chopped (A Handful)|
|Olive oil||4 Tablespoon|
|Fine breadcrumbs||100 Gram, fried until golden in a little oil|
|Salted capers||3 Tablespoon, rinsed, dried, chopped|
|Lemon juice||1 Tablespoon (Extracted From 1 Unwaxed Lemon)|
|Freshly ground black pepper||To Taste|
Calories 408 Calories from Fat 178
% Daily Value*
Total Fat 20 g30.6%
Saturated Fat 3.1 g15.5%
Trans Fat 0 g
Cholesterol 69.4 mg
Sodium 558.4 mg23.3%
Total Carbohydrates 12 g3.9%
Dietary Fiber 0.97 g3.9%
Sugars 1.2 g
Protein 36 g71.6%
Vitamin A 5.2% Vitamin C 8.5%
Calcium 4.5% Iron 12.2%
*Based on a 2000 Calorie diet
Add the wine, rosemary, garlic and mint to the bowl, coat the steaks fully, and marinate for at least an hour.
Drain the fish, reserving the marinade.
Brush a large griddle pan or barbecue grill with a little oil and heat.
Add the steaks to the grill two or three at a time and cook on both sides until nearly cooked through.
Baste every so often with the marinade.
This should take about 8 minutes.
Whisk the rest of the oil with the lemon juice in a small bowl.
Pour over the fish and cook for a couple of minutes longer; this keeps the fish tender.
Serve immediately, scattered with the breadcrumbs and capers.