Are you looking for a delicious Seafood dish that's both high in Protein and low in carbs? Look no further than Crab Crusted Swordfish! With 1265 calories in just one serving, this dish is sure to satisfy your hunger and your taste buds.

In addition to being a tasty meal, Crab Crusted Swordfish also has numerous health benefits. Swordfish is a great source of Omega-3 fatty acids and vitamin D, while crab meat is high in Protein and low in fat. Plus, the Low-Carb nature of this dish makes it an ideal option for those looking to lose weight.

Read on for more information about the health benefits of swordfish, the nutritional value of crab meat, and tips for cooking the perfect Crab Crusted Swordfish.

Ingredients and Cooking Process

To make Crab Crusted Swordfish, you'll need the following ingredients: - 1 pound swordfish - 1/2 pound lump crab meat - 1/2 cup panko breadcrumbs - 1/2 cup grated parmesan cheese - 2 tablespoons mayonnaise - 2 tablespoons dijon mustard - 1 tablespoon fresh lemon juice - 1 garlic clove, minced - Salt and pepper - Olive oil To prepare the dish, preheat your oven to 375 degrees Fahrenheit. In a mixing bowl, combine the crab meat, panko breadcrumbs, parmesan cheese, mayonnaise, dijon mustard, lemon juice, garlic, salt, and pepper. Mix well. Place the swordfish on a baking sheet lined with parchment paper. Spoon the crab mixture over the swordfish, pressing down to form an even layer. Drizzle with olive oil. Bake for 20-25 minutes, until the fish is cooked through and the topping is golden brown.

Serving Size and Calories

One serving of Crab Crusted Swordfish contains approximately 1265 calories. The exact calorie count may vary based on the size of the fish and the amount of crab mixture used. This dish is intended to serve 4 people, so each serving would contain approximately 316 calories. However, if you're looking to cut down on calories, you can reduce the amount of crab mixture used or serve a smaller portion.

Health Benefits of Swordfish

Swordfish is a nutrient-dense fish that's loaded with vitamins and minerals. It's a great source of heart-healthy Omega-3 fatty acids, which can help lower cholesterol and blood pressure. Swordfish is also high in vitamin D, which is important for bone health and immune function. However, it's worth noting that swordfish can be high in mercury, which can be harmful if consumed in large amounts. Pregnant women and young children should be especially careful when eating swordfish and should limit their intake to no more than one serving per month.

Crab Meat as a Nutritious Addition

Crab meat is a great addition to any meal, thanks to its high Protein content and low calorie count. It's also low in fat and carbs, making it an ideal choice for those looking to lose weight or build muscle. In addition to being a great source of protein, crab meat is also high in micronutrients like vitamin B12 and zinc. These nutrients are essential for healthy brain function and immune system function, respectively.

Protein-Rich Dish for Athletes

If you're an athlete or bodybuilder looking to build muscle, Crab Crusted Swordfish is an excellent meal choice. With approximately 48 grams of Protein per serving, this dish can help you meet your daily protein needs and promote muscle recovery and growth. Pair the swordfish with a healthy carbohydrate source like sweet potatoes or brown rice to fuel your workout and support muscle growth.

Low-Carb Option for Weight Loss

If you're trying to lose weight or follow a Low-Carb diet, Crab Crusted Swordfish is a great option. With just 11 grams of carbs per serving, this dish is a filling and satisfying meal that won't derail your weight loss goals. Pair the swordfish with a low-carb side dish like roasted vegetables or a salad to round out the meal and add some extra nutrients.

A Delicious Seafood Recipe for Special Occasions

Looking to impress your dinner guests with a fancy Seafood dish? Crab Crusted Swordfish is the perfect choice! Not only is this dish visually stunning, but it's also packed with flavor and nutrition. Serve it alongside a glass of white wine and a perfectly dressed salad for a complete and elegant meal.

Side Dish Options to Pair with Crab Crusted Swordfish

While Crab Crusted Swordfish is a delicious meal in and of itself, it can be even better with the right Side Dishes. Here are a few options to consider: - Roasted vegetables, such as asparagus or brussels sprouts - A crisp green salad with citrus dressing - Steamed brown rice or quinoa - Sautéed garlic and herb mushrooms - Creamy feta and herb mashed potatoes

Sustainability of Swordfish Fisheries

Swordfish is a popular and delicious fish, but concerns have been raised about the Sustainability of swordfish fisheries. Overfishing and bycatch are both significant issues in the swordfish industry, and some fishing methods can harm other marine life. To ensure that you're making an environmentally conscious choice when eating swordfish, look for fish that has been caught using sustainable methods. The Marine Stewardship Council (MSC) and the Aquaculture Stewardship Council (ASC) both certify sustainable Seafood products.

Tips for Cooking the Perfect Crab Crusted Swordfish

Cooking Seafood can be tricky, but with a few simple tips, you can ensure that your Crab Crusted Swordfish turns out perfectly every time! - Use fresh fish: Fresh swordfish will have a mild, sweet smell and firm, moist flesh. Look for fish that's been properly refrigerated and stored. - Don't overcook: Swordfish is best when it's cooked until just opaque. Overcooking can cause the fish to become dry and tough. Use a meat thermometer to ensure that the fish has reached an internal temperature of 145 degrees Fahrenheit.