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Nutrition Facts
Serving Size 179 g
(Approx. 3 Servings)
Amount Per Serving
Calories 290 Calories From Fat 90
% Daily Value*
Total Fat 10 g 15%
Saturated Fat 2.5 g 13%
Trans Fat 0.0 g
Cholesterol 100 mg 33%
Sodium 480 mg 20%
Total Carbohydrate 16 g 5%
Dietary Fiber 1 g 4%
Sugars 1 g
Protein 32 g
Vitamin A 10% • Iron 6%
Vitamin C 10% • Calcium 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
 
Nutrition Facts represent the ingredients displayed and are estimates only. We make no representations or warranties regarding the nutrition information provided. Adding optional ingredients or substituting products could alter the nutritional content of this recipe.
 
The dietary lifestyle and nutritional information are provided for educational purposes only. Product formulations may change; therefore, we recommend that you consult the product's label for nutrition information, contact the manufacturer for product related questions, and consult a healthcare provider for nutritional guidance specific to your needs. Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.

Grilled Swordfish with Parsley Picada

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Prep Time
15 minutes
Cook Time
15 minutes
Total Time
30 minutes
Serves
3  People

Ingredients

Recipe makes 3 Servings

1 Lb swordfish
1 cup(s) H-E-B Lemon Pepper Panko Bread Crumbs
1/4 cup(s) Italian parsley, finely chopped
2 cloves of garlic, minced or zested
2 Tbsp extra virgin olive oil, plus more as needed
1/2 Tsp kosher salt, plus more as needed
1/2 Tsp cracked black pepper, plus more as needed
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Instructions

1
Preheat grill to medium-high.
2
Allow swordfish to sit at room temperature while making picada.
3
In a bowl combine panko, parsley, and garlic. Mix well then set aside.
4
Rub both sides of swordfish with a generous amount of olive oil then season with salt and pepper as needed.
5
Spray a liberal amount of non stick cooking spray on the grill, add swordfish and cook 3 to 4 minutes.
6
Rotate fish a quarter turn and cook an additional 3 to 4 or until it has good grill marks.
7
Flip fish and top with an even amount of picada. Close grill lid and cook 3 to 4 minutes or until internal temperature is 145ºF.
8
Remove to a plate and rest 10 minutes. Cut and serve. Season to taste as needed.
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