Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Swordfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 1-pound swordfish steaks
- salt and pepper
- 2 tablespoons butter
- 1 clove garlic
- 1 tablespoon lemon juice
- 2 tablespoons butter
- 1 pound mushrooms
- 1 cup chicken stock
- 1 tablespoon cornstarch
- 2 tablespoons soy sauce
Directions
Wipe steaks with damp paper towel, sprinkle with salt and pepper. Set aside. In a large frying pan, sauté garlic in butter.
Add lemon juice. Add steaks and turn periodically. Cook 4 to 5 minutes or until fish flakes when tested with a fork.
Remove steaks to clean platter. Set steaks aside. Sauté mushrooms in butter in same pan.
Add chicken stock, cornstarch and soy sauce.
Cook, stirring continuously, until sauce thickens. Pour sauce over swordfish steaks.
Category:Fijian Recipes
Category:Fijian Meat Dishes