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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Swordfish with Lemon-Sauce
  
Source: dLife

Seared swordfish with a citrus marinara sauce.

Rating:
Prep Time: 10 minutes
Cook Time: 10 minutes
Difficulty: EASY
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Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 251.1
Total Carbs 7.1 g
Dietary Fiber 1 g
Sugars 5 g
Total Fat 8.1 g
Saturated Fat 2 g
Unsaturated Fat 6.1 g
Potassium 0 mg
Protein 35 g
Sodium 395.4 mg
Dietary Exchanges
1/2 Other Carbohydrate
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
1 cooking spray
24 oz swordfish steaks , about 1 1/2 inches thick (equal to 4 6-ounce steaks)
0.25 tsp salt
0.25 tsp black pepper , freshly ground
2 cup low sodium marinara sauce
0.5 tsp grated lemon rind
1 medium lemons , cut into wedges (optional)


Directions
1 Heat a cooking spray coated frying pan over medium-high heat. Season fish with salt and pepper. Place fish in pan and cook each side for 4 minutes or until preferred degree of doneness.
2 Add marinara sauce and lemon rind to a microwave safe bowl. Microwave on high for 3 minutes. Spoon sauce over fish and garnish with lemon wedges.
Additional Information
Tuna can be substituted for swordfish.


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Topic:  Lunches
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...
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