Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.1% of RDA
• Calories: 17.6% of RDA
• Carbs: 1.2% of RDA
• Fat (total lipid): 36.4% of RDA
• Fiber: 0.7% of RDA
• Fructose: 4.6% of RDA
• Protein: 39.3% of RDA
• Sodium: 17.5% of RDA
• Sugar: 9.4% of RDA
• Vitamin A (IU): 20.4% of RDA
• Vitamin B6: 46.4% of RDA
• Vitamin C: 0.2% of RDA
• Iron: 0.2% of RDA
• Magnesium: 14.7% of RDA
• Manganese: 0.7% of RDA
• Niacin: 103% of RDA
• Potassium: 20.5% of RDA
• Zinc: 7.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE BALSAMIC SAUCE
1.
Simmer butter in heavy medium saucepan over medium heat until deep golden brown, swirling pan occasionally, about 6 minutes.
2.
Remove from heat. Whisk in vinegar, balsamic, honey and mustard. Season sauce with salt and pepper.
PREPARING THE FISH
3.
Brush fish with oil; sprinkle with salt and pepper.
4.
Heat heavy large skillet over medium-high heat.
5.
Add 3 swordfish steaks. Sauté just until opaque in center, about 4 minutes per side.
6.
Transfer to plates; tent loosely with foil to keep warm. Repeat with remaining fish.
TO SERVE
7.
Whisk sauce over low heat to rewarm if necessary.
8.
Spoon sauce over fish. Sprinkle with capers and, if desired.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 353
Protein 44.3 g
Carbohydrates 3.20 g
Iron 0.04 mg
Fiber 0.21 g
Calcium 1.50 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
