Ingredients
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3 tablespoons olive oil, divided
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1 tablespoon fresh lemon juice
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salt and ground black pepper to taste
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1 ¼ pounds fresh swordfish, cut into chunks
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1 small onion, chopped
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1 teaspoon all-purpose flour
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1 ½ cups dry white wine
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1 (19 ounce) can fava beans, drained
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1 bunch fresh parsley, chopped
Directions
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Mix together 2 tablespoons of the olive oil, lemon juice, salt, and pepper in a medium bowl. Add the fish and stir enough to get it coated. Let it marinate for about 15 minutes. Remove fish from the marinade and pat dry.
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Heat remaining olive oil in a large skillet over medium-high heat. Fry the onion until golden, about 8 minutes, then add the fish. Brown the chunks of fish, about 1 minute per side; remove from the pan and set aside.
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Stir the flour into the skillet; cook and stir until lightly browned. Gradually stir in the white wine. Return the fish to the pan, and add the fava beans. Sprinkle with fresh parsley, cover, and simmer for 2 to 3 minutes, or until the fish flakes easily with a fork. Serve hot.
Editor's Note:
The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.
Nutrition Facts (per serving)
| 453 | Calories |
| 19g | Fat |
| 26g | Carbs |
| 28g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 453 | |
| % Daily Value * | |
| Total Fat 19g | 24% |
| Saturated Fat 3g | 17% |
| Cholesterol 53mg | 18% |
| Sodium 440mg | 19% |
| Total Carbohydrate 26g | 10% |
| Dietary Fiber 6g | 21% |
| Total Sugars 2g | |
| Protein 28g | 56% |
| Vitamin C 25mg | 27% |
| Calcium 54mg | 4% |
| Iron 4mg | 23% |
| Potassium 589mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
