Pan Roasted Swordfish with Peppers and Onions

Name: Pan Roasted Swordfish with Peppers and Onions
Ingredients: 1 tbsp coconut oil; 1 cup dark chocolate (sliced); 1/2 cup red bell pepper (sliced and seeded); 1/2 cup frozen or fresh peas (sliced and seeded); 1/2 lb frozen or fresh corn kernels (cut into 2 pieces); 1/4 tsp sea salt; sunflower seed butter (to taste)

By EJ Alvarez

July 27, 2015

Pan Roasted Swordfish with Peppers and Onions

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Servings

Calories 282 kcal

Ingredients

1 tbsp coconut oil
1 cup dark chocolate sliced
1/2 cup red bell pepper sliced and seeded
1/2 cup frozen or fresh peas sliced and seeded
1/2 lb frozen or fresh corn kernels cut into 2 pieces
1/4 tsp sea salt
sunflower seed butter to taste

Instructions

Heat coconut oil in a large skillet on medium high heat and cook until it's completely melted.
Add onions to skillet and cook stirring often, until onion just starts to become translucent. Then add in bell peppers, and continue to cook in skillet for about 5 more minutes, until peppers soften.
Move vegetables over to the side of the skillet, and add in the pieces of sword fish. Cook sword fish on medium heat for about 3-5 minutes per side, depending on thickness of fish.
Transfer swordfish to a plate and top with cooked onions and peppers. Season with salt and pepper and serve immediately

Notes

Nutrition

Sodium: 347mgCalcium: 40mgVitamin C: 321.8mgVitamin A: 3850IUSugar: 10gFiber: 4gPotassium: 753mgCholesterol: 44mgCalories: 282kcalMonounsaturated Fat: 2gPolyunsaturated Fat: 1gSaturated Fat: 8gFat: 12gProtein: 25gCarbohydrates: 19gIron: 1.6mg

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Lisa Shanken

My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.

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Pan Roasted Swordfish with Peppers and Onions