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Captain Greenlaws New Hampshire-Style Swordfish

Captain Greenlaws New Hampshire-Style Swordfish

Get Ready

Servings: Serves 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Ingredients: Add ingredients to List

1 lb swordfish steaks
1/2 cup maple syrup, divided
1 cup loosely packed Fresh parsley
3/4 cup maple- or honey-glazed roasted almonds
1 tablespoon water
2 teaspoon grated orange zest
1/2 teaspoon sea salt
1/8 teaspoon ground clove

directions:

1.Preheat oven to 350 degrees F. Spray a 9-by-13-inch pan with vegetable cooking spray. Rinse swordfish and put into pan. Coat both sides of each steak using 1/4 cup of the syrup.
2. In a food processor, combine parsley, almonds, the remaining 1/4 cup maple syrup, water, orange zest, salt, and cloves. Process to a coarse paste. Cover top of each steak with an even layer of the parsley-almond paste.
3. Bake until swordfish steaks are cooked through, about 18 to 25 minutes, depending on the thickness. Remove from oven and serve immediately. Serve with potato wedges if desired.
By Sara Hancock
Source: Hannaford fresh Magazine, May - June 2011

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Quantity Ingredients coupon
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1 lb swordfish steaks  
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1/2 cup maple syrup, divided  
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1 cup loosely packed Fresh parsley  
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3/4 cup maple- or honey-glazed roasted almonds  
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1 tablespoon water  
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2 teaspoon grated orange zest  
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1/2 teaspoon sea salt  
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1/8 teaspoon ground clove  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 410 kcal (20%)
Calories from Fat 162 kcal (0%)
Total Fat 18 g (27%)
Saturated Fat n/a
Cholesterol 45 mg (15%)
Sodium 440 mg (18%)
Total Carbohydrates 36 g (12%)
Dietary Fiber 4 g (16%)
Protein 28 g (46%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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