Swordfish with Orange Caramel Sauce

Health score
25%
Swordfish with Orange Caramel Sauce
45 min.
4
670kcal
61.77%sweetness
28.07%saltiness
20.33%sourness
10.51%bitterness
5.9%savoriness
100%fattiness
0%spiciness

Ingredients

  •  equal sizes of swordfish 
  • 0.5 cup cup heavy whipping cream 
  • cup panko bread crumbs 
  • 0.5 cup breadcrumbs 
  • 0.5 cup parmesan 
  • servings salt and pepper 
  • servings sage dry
  •  cranberry-orange relish 
  • tablespoon butter unsalted
  • servings sugar 

Equipment

  • frying pan

Directions

  1. Pat dry the swordfish. In a plate mix together the panko, bread crumbs, parmesan cheese, dry sage and marjoram and the salt and pepper.
  2. Mix well.
  3. In another plate place the milk or cream.
  4. Dip the swordfish into the milk and let any excess drip away.
  5. Roll into the panko-parmesan mixture and press it against the swordfish to adhere.
  6. In a large skillet melt 2 tablespoons of butter. When melted add the swordfish and cook until nicely golden on each side and the fish is springy yet cooked.
  7. Remove the swordfish from the skillet and let it rest while preparing the sauce.
  8. Remove all the cooking butter from the skillet and place the skillet over medium high heat.
  9. Add the orange juice and reduce by half.
  10. Add the butter remaining, the sugar and reduce until a thick sauce is crated.
  11. Serve the sauce over the fish or alongside.
  12. If the sauce is too thick and too tangy; add a bit more sugar and swirl in another tablespoon of butter.

Nutrition Facts

Calories670kcal
Protein25.8%
Fat51.63%
Carbs22.57%

Properties

Glycemic Index
34.9
Glycemic Load
9.79
Inflammation Score
-8
Nutrition Score
31.111739130435%

Flavonoids

Hesperetin
8.92mg
Naringenin
5.02mg
Luteolin
0.06mg
Kaempferol
0.04mg
Myricetin
0.05mg
Quercetin
0.15mg

Taste

Sweetness:
61.77%
Saltiness:
28.07%
Sourness:
20.33%
Bitterness:
10.51%
Savoriness:
5.9%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:669.56kcal
33.48%
Fat:38.22g
58.8%
Saturated Fat:19.16g
119.73%
Carbohydrates:37.59g
12.53%
Net Carbohydrates:35.52g
12.92%
Sugar:17.78g
19.76%
Cholesterol:184.42mg
61.47%
Sodium:750.05mg
32.61%
Protein:42.97g
85.94%
Vitamin D:24.38µg
162.52%
Selenium:108.84µg
155.49%
Vitamin B3:15.23mg
76.17%
Phosphorus:592.49mg
59.25%
Vitamin B12:3.21µg
53.52%
Vitamin B6:1mg
49.97%
Vitamin B1:0.44mg
29.55%
Vitamin E:4.14mg
27.61%
Potassium:869.31mg
24.84%
Calcium:245.26mg
24.53%
Vitamin A:1162.5IU
23.25%
Vitamin C:17.6mg
21.34%
Vitamin B2:0.32mg
18.97%
Magnesium:72.77mg
18.19%
Manganese:0.3mg
14.86%
Copper:0.29mg
14.36%
Zinc:1.99mg
13.26%
Iron:2.2mg
12.24%
Folate:46.21µg
11.55%
Vitamin B5:0.98mg
9.82%
Fiber:2.07g
8.29%
Vitamin K:4.2µg
4%
Source:Foodista