Swordfish Milanese

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Ingredients

  • 1 cup panko breadcrumbs (Japanese bread crumbs)
  • 2 large eggs
  • 4 (5 ounce) swordfish steaks, each about 1/2-inch-thick
  • salt & freshly ground black pepper
  • 2 tablespoons unsalted butter
  • 2 tablespoons light olive oil
  • 1 lemon, juice of
  • 2 tablespoons extra virgin olive oil
  • 3 cups lightly packed arugula

Instructions

  1. Place the panko in a pie dish.
  2. In another pie dish, beat the eggs to blend.
  3. Line a large cutting board with plastic wrap.
  4. Place 2 swordfish steaks on plastic wrap, about 2 inches apart.
  5. Place another sheet of plastic wrap over the steaks.
  6. Using the flat side of a meat mallet or a heavy rolling pin, gently flatten the swordfish steaks to 1/4-inch thick.
  7. Remove top plastic wrap and sprinkle the swordfish with salt and pepper on both sides.
  8. Set aside the swordfish steaks and flatten and season remaining 2 steaks, using the plastic wrap to help again.
  9. Dip each steak into the egg, then the panko, coating completely and patting to adhere.
  10. Working in batches, melt 2 tablespoons of butter with 2 tablespoon of light olive oil in a heavy large frying pan over medium-high heat.
  11. Place 2 coated swordfish steaks in pan and cook until brown and crisp and just cooked through in the middle, about 1 1/2 minutes per side.
  12. Transfer to a cooling rack set on a baking sheet and lightly tent with foil to keep warm (do not seal with foil or the breading will become soggy).
  13. Repeat with the remaining butter, olive oil, and 2 swordfish steaks.
  14. Whisk the lemon juice and extra-virgin olive oil in a large bowl to blend.
  15. Add the arugula and watercress, and toss lightly to coat.
  16. Season the salad, to taste, with salt and pepper.
  17. Transfer the swordfish steaks to plates.
  18. Top with the salad and serve.

Nutrition & Diet Analysis (per serving)

854 kcal 43% DV
Protein Fat Carbs

Macronutrients

Protein 6.4g 13% DV
Total Fat 73.5g 94% DV
Carbs 46g 17% DV
Fiber 1.5g 5% DV
Sugar 2.1g 4% DV

Electrolytes

Sodium 9954.8mg 100% DV
Potassium 465.5mg 10% DV
Cholesterol 118.3mg 39% DV

Vitamins & Minerals

Vitamin A 216.5mcg 24% DV
Vitamin C 4.5mg 5% DV
Calcium 171.5mg 13% DV
Iron 4.5mg 25% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

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