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Nutritional Facts
Serving Size 4oz (148g)
Serving Per Recipe 4

Amount Per Serving
Calories 180 Calories from Fat 60

% Daily Value *
Total Fat 7g 11%
     Saturated Fat 1.5g 8%
Cholesterol 55mg 18%
Sodium 125mg 5%
Total Carb. 1g 0%
     Dietary Fiber 1g 4%
     Sugars 0g
Protein 27g

Vitamin A 15%
Vitamin C 25%
Calcium 2%
Iron 8%

* Percent Daily Values based on a 2,000 calorie diet.


Swordfish Steaks Italiano

Serves 4

4 swordfish steaks, about 4-5 ounces each, and about 1-inch thick
Salt and pepper
Olive oil cooking spray


Place the fish in a baking dish lightly sprayed with cooking spray, and sprinkle with salt and pepper. Spray tops of fish with cooking spray, and bake in a preheated 350º oven for about 15 minutes or until fish is opaque all the way through. Remove the fish to a warmed platter and cover with Gremolata Topping.

Gremolata Topping

1/2 cup finely chopped fresh Italian (flat-leaf) parsley
1 clove garlic, minced
2 tablespoons grated lemon peel


Combine all ingredients in a small mixing bowl, mix well and serve. Store leftover topping in a covered jar in the refrigerator.

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