Swordfish In Spanish Sofrito Sauce

1. Wash fish and pat dry with a paper towel. Heat oil in a medium-size nonstick skillet on medium-high heat and add fish.

2. Brown for 2 minutes. Turn and brown second side 2 minutes. Salt and pepper to taste.

3. Lower heat to medium, add sofrito, cover and simmer 5 minutes for 1" thick fish. Simmer 3 to 4 minutes for 3/4" thick fish.

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Nutrient	Quantity
Total fats	69.1021 g
Protein	93.2122 g
Carbohydrates	11.2476 g
Energy	1057.3811 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1671 g
Water	372.3922 g
Aspartic acid	6.8952 g
Calcium, Ca	58.29 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0612 g
Fiber, total dietary	3.502 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0204 g
Fatty acids, total saturated 22:0	0.0422 g
Niacin	32.3952 mg
Fatty acids, total saturated 18:4	0.0204 g
Vitamin A, RAE	122.4003 g
Fatty acids, total trans-polyenoic	0.0476 g
Arginine	4.029 g
Riboflavin	0.6169 mg
Fatty acids, total trans-polyenoic 22:4	0.0986 g
Tocopherol, beta	0.0099 mg
Fatty acids, total polyunsaturated 15:0	0.0952 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0952 g
Fatty acids, total saturated 20:1	1.3098 g
Glutamic acid	10.0504 g
Sodium, Na	2634.2806 mg
Fatty acids, total saturated 16:1 undifferentiated	0.9153 g
Total lipid (fat)	69.1021 g
Manganese, Mn	0.4309 mg
Proline	2.38 g
Fatty acids, total saturated 16:0	4.4603 g
Fatty acids, total polyunsaturated 16:1 t	0.0408 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1564 g
Choline, total	221.0275 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0442 g
Fatty acids, total polyunsaturated 18:1 t	0.068 g
Serine	2.7472 g
Fatty acids, total saturated 18:0	1.3318 g
Fatty acids, total saturated 20:4 undifferentiated	0.238 g
Vitamin B-6	2.596 mg
Selenium, Se	195.1604 g
Ash	12.8888 g
Vitamin D	1897.2043 IU
Fatty acids, total saturated 18:1 undifferentiated	13.9894 g
Pantothenic acid	2.4198 mg
Phenylalanine	2.6282 g
Fatty acids, total polyunsaturated 22:1 c	0.1632 g
Copper, Cu	0.4725 mg
Betaine	0.009 mg
Fatty acids, total trans-polyenoic 15:1	0.0034 g
Thiamin	0.84 mg
Retinol	122.4003 g
Methionine	1.9924 g
Iron, Fe	3.2788 mg
Carbohydrate, by difference	11.2476 g
Phosphorus, P	1153.342 mg
Folate, total	95.38 g
Tocopherol, gamma	0.1087 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.3638 g
Fatty acids, total saturated 22:1 undifferentiated	0.1632 g
Alanine	4.0732 g
Cholesterol	224.4005 mg
Valine	3.468 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0782 g
Fatty acids, total saturated 18:2 undifferentiated	1.1302 g
Glycine	3.23 g
Fatty acids, total saturated 14:0	0.5066 g
Zinc, Zn	5.1486 mg
Isoleucine	3.1008 g
Fatty acids, total saturated 12:0	0.0238 g
Fatty acids, total polyunsaturated	4.8469 g
Fatty acids, total saturated 14:1	0.0136 g
Fatty acids, total polyunsaturated 17:1	0.0214 g
Leucine	5.4706 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0476 g
Vitamin A, IU	408.0009 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.4794 g
Folate, DFE	95.38 g
Tryptophan	0.7548 g
Vitamin C, total ascorbic acid	42.024 mg
Phytosterols	19.89 mg
Fatty acids, total polyunsaturated 16:1 c	0.7582 g
Fatty acids, total polyunsaturated 18:1 c	7.5072 g
Fatty acids, total saturated 20:0	0.0917 g
Tyrosine	2.2712 g
Vitamin B-12	5.78 g
Vitamin K (phylloquinone)	5.758 g
Fatty acids, total saturated	6.6895 g
Histidine	1.9822 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0034 g
Fatty acids, total monounsaturated	16.6679 g
Threonine	2.9512 g
Folate, food	95.38 g
Fatty acids, total polyunsaturated 17:0	0.1176 g
Vitamin D (D2 + D3)	47.2601 g
Fatty acids, total polyunsaturated 24:0	0.0204 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0578 g
Vitamin D3 (cholecalciferol)	47.2601 g
Vitamin E (alpha-tocopherol)	8.1595 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	2.1998 g
Fatty acids, total trans	0.1598 g
Fatty acids, total trans-monoenoic	0.1088 g
Magnesium, Mg	150.1002 mg
Lysine	6.1812 g
Potassium, K	2247.3532 mg
Fatty acids, total polyunsaturated 24:1 c	0.255 g
Cystine	0.7208 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	2 teaspoons	79.56	0	9
salt pepper	0	0	0	0
swordfish	0.75 lb	489.6011	0	22.6101
sofrito sauce	1 cup	0	0	0