Butterfly Swordfish

Gluten Free
Low Fod Map
Health score
51%
Butterfly Swordfish
60 min.
4
1037kcal

Suggestions

Ingredients

  • tablespoons butter 
  • tablespoon cooking wine dry white
  • tablespoon lemon-pepper seasoning 
  • 0.1 teaspoon paprika 
  • tablespoon freshly parsley leaves chopped
  • 16 servings swordfish steaks frozen thawed (1/)

Equipment

  • bowl
  • paper towels
  • grill

Directions

  1. Rinse the swordfish with water and pat dry with paper towels.
  2. Sprinkle each steak lightly with paprika on both sides. Then sprinkle each side of steaks with lemon pepper seasoning.
  3. Let steaks sit for 20 minutes before grilling on barbeque.
  4. Combine the white wine, butter and parsley in a small bowl. Lightly baste each steak with the wine mixture. Cook swordfish for about 5 to 10 minutes on each side over hot coals or on the gas grill. They should be tender when tested with a fork. Allow fish to rest for 10 minutes before serving.

Nutrition Facts

Calories1037kcal
Protein53.63%
Fat45.91%
Carbs0.46%

Properties

Glycemic Index
36
Glycemic Load
0.21
Inflammation Score
-9
Nutrition Score
44.878260773161%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Apigenin
2.15mg
Luteolin
0.01mg
Kaempferol
0.02mg
Myricetin
0.15mg

Nutrients percent of daily need

Calories:1036.77kcal
51.84%
Fat:50.96g
78.4%
Saturated Fat:14.52g
90.72%
Carbohydrates:1.16g
0.39%
Net Carbohydrates:0.72g
0.26%
Sugar:0.06g
0.07%
Cholesterol:463.85mg
154.62%
Sodium:596.9mg
25.95%
Alcohol:0.39g
100%
Alcohol %:0.07%
100%
Protein:133.94g
267.89%
Vitamin D:94.52µg
630.13%
Selenium:390.47µg
557.82%
Vitamin B3:52.81mg
264.06%
Vitamin B12:11.57µg
192.87%
Vitamin B6:3.7mg
185.05%
Phosphorus:1739.5mg
173.95%
Vitamin E:13.94mg
92.93%
Potassium:2873.64mg
82.1%
Magnesium:200.89mg
50.22%
Vitamin B1:0.51mg
34.21%
Zinc:4.53mg
30.2%
Vitamin B5:2.42mg
24.16%
Vitamin A:1114.16IU
22.28%
Vitamin B2:0.37mg
21.63%
Vitamin K:20.09µg
19.13%
Iron:2.82mg
15.65%
Copper:0.29mg
14.36%
Manganese:0.27mg
13.65%
Calcium:44.19mg
4.42%
Folate:15.65µg
3.91%
Fiber:0.43g
1.74%
Vitamin C:1.33mg
1.61%