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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Australasian >> Australian >> Australian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat the oven to 275 dgrees F. | 2. In an oven-safe non-stick frying pan over high heat, add the grapeseed oil and then sear the swordfish fillets on both sides. | 3. Transfer the frying pan and fillets to the oven for a few minutes ONLY to help the fillets cook through -- ideally, you will remove the fish when they are medium-rare. | 4. Trim the artichoke, cut in half and remove the choke. | 5. Cut each half into half again, put into a pan containing water, the lemon juice and salt; and cook until tender. | 6. To make the sauce, put the soy sauce, mirin, olive oil, black olive paste, garlic and chicken stock into a saucepan, stir, and gently heat. | 7. Just before serving, wilt the rocket in the sauce and then remove with a slotted spoon onto a plate. | 8. To serve, warm 4 plates; place the wakame in the center, with the swordfish on top of it; place an artichoke quarter by the side of the fillet; garnish with parsley, scallions, rocket and tomato. | 9. You may dress the fillet with sauce or pass the sauce separately. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
swordfish fillet	200 -280			0.0	0.0	0.0	0.0
grapeseed oil	1/2	teaspoon		19.89	0.0	0.0	2.25
artichoke	2			-	-	-	-
lemon juice	1	teaspoon		1.1183	0.3508	0.0178	0.0122
salt	1/2	teaspoon		-	-	-	-
wakame	4	pieces	seaweed	-	-	-	-
soy sauce	1	teaspoon		2.8089999999999997	0.2613	0.4314	0.0302
mirin	1	teaspoon		0.0	0.0	0.0	0.0
olive oil	80			9547.2	0.0	0.0	1080.0
black olive paste	1 1/2	1/2		0.0	0.0	0.0	0.0
garlic clove	1/2	teaspoon	minced	2.086	0.4628	0.08900000000000001	0.006999999999999999
chicken stock	2	tablespoons		10.8	1.0590000000000002	0.7559999999999999	0.36
rocket	4 -6			0.0	0.0	0.0	0.0
parsley	1	tablespoon	chopped	1.368	0.2405	0.1129	0.03
spring onion	1	tablespoon		1.92	0.4404	0.1098	0.0114
tomato	2	tablespoons	peeled diced	5.175	1.1475	0.27	0.045

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.