E-Z Marinated Swordfish

Gluten Free
Dairy Free
Low Fod Map
Health score
22%
E-Z Marinated Swordfish
30 min.
2
436kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • pinch cayenne pepper 
  • 0.3 teaspoon basil dried
  • 0.1 teaspoon parsley dried
  • 0.1 teaspoon thyme leaves dried
  • 0.3 teaspoon ground ginger 
  • tablespoons juice of lime fresh
  • teaspoon pepper sauce hot
  • teaspoon salt 
  • fillet equal sizes of swordfish fresh
  • tablespoons vegetable oil 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • grill
  • broiler

Directions

  1. In a medium bowl, stir together the lime juice, white wine vinegar, salt, pepper, ginger, basil, thyme, parsley, hot pepper sauce, cayenne pepper, and oil.
  2. Place the fish fillets into the bowl, cover, and marinate for at least 10 minutes, or preferably up to 3 hours.
  3. Preheat broiler or an outdoor grill for high heat.
  4. Place fish onto the grill or a broiling pan. Discard marinade. Grill or broil fish about five minutes each side, until the fish flakes easily with a fork.

Nutrition Facts

Calories436kcal
Protein31.28%
Fat66.52%
Carbs2.2%

Properties

Glycemic Index
32
Glycemic Load
0.02
Inflammation Score
-6
Nutrition Score
25.22434748774%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
2.02mg
Naringenin
0.09mg
Apigenin
0.28mg
Isorhamnetin
0.02mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:435.62kcal
21.78%
Fat:31.76g
48.86%
Saturated Fat:5.85g
36.57%
Carbohydrates:2.36g
0.79%
Net Carbohydrates:2.11g
0.77%
Sugar:0.42g
0.47%
Cholesterol:112.2mg
37.4%
Sodium:1355.21mg
58.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.61g
67.22%
Vitamin D:23.63µg
157.53%
Selenium:97.76µg
139.66%
Vitamin B3:13.27mg
66.34%
Vitamin B12:2.89µg
48.17%
Vitamin B6:0.94mg
47%
Phosphorus:439.33mg
43.93%
Vitamin K:41.42µg
39.44%
Vitamin E:5.19mg
34.6%
Potassium:755.83mg
21.6%
Magnesium:53.71mg
13.43%
Vitamin C:8.4mg
10.18%
Vitamin B1:0.13mg
8.98%
Zinc:1.17mg
7.83%
Manganese:0.15mg
7.58%
Vitamin B5:0.63mg
6.29%
Vitamin B2:0.1mg
5.77%
Iron:1.01mg
5.63%
Vitamin A:243.48IU
4.87%
Copper:0.08mg
4.08%
Calcium:18.4mg
1.84%
Folate:6.45µg
1.61%
Source:Allrecipes