Fishy Mixed Grill: Swordfish Kabobs with Garlic and Lemon, Tuna Steaks with Orange and Rosemary

Dairy Free
Very Healthy
Health score
100%
Fishy Mixed Grill: Swordfish Kabobs with Garlic and Lemon, Tuna Steaks with Orange and Rosemary
20 min.
4
1906kcal

Suggestions

Ingredients

  • tablespoons aged balsamic vinegar 
  • pounds tuna steak 
  • can flat fillets of anchovies drained chopped
  • cup basil leaves 
  • 0.5 cup cherry peppers hot chopped
  • servings cherry peppers hot
  • servings coarse salt 
  • servings coarse salt and pepper black
  • cups day-old crusty bread cubed
  • handful a flat-leaf parsley generous
  • large cloves garlic 
  •  bell pepper green seeded chopped
  •  juice of lemon juiced
  •  lemons 
  • 0.3 cup olive oil extra-virgin
  • 0.5 cup olive oil extra-virgin divided
  •  oranges 
  • servings coarse pepper black
  •  plum tomatoes cubed
  • small onion red chopped
  • tablespoons red wine vinegar 
  •  roasted peppers red drained chopped
  • sprigs rosemary finely chopped
  •  scallions chopped
  • pounds swordfish steak trimmed
  • cup a combination green pitted
  • cup a combination green pitted

Equipment

  • bowl
  • knife
  • grill
  • skewers
  • grill pan
  • cutting board
  • metal skewers

Directions

  1. Preheat grill pan or outdoor grill to medium high heat.
  2. Cube swordfish into generous bite-size chunks. Zest 2 lemons and pile zest on cutting board.
  3. Add 4 cloves garlic to zest and chop garlic.
  4. Add about a teaspoon of coarse salt to garlic and lemon and combine with flat part of the knife. Chop parsley and mix into garlic and salt.
  5. Add a generous amount of coarse black pepper to the pile and mix together with your finger tips. Coat the swordfish in a few tablespoons evoo enough to coat it evenly, just eyeball it. Slather the lemon zest and garlic mixture all over the fish. The evoo will make it stick. Pile the cubes onto metal skewers, it should fill 2 (12-inch) skewers. Set the fish aside for 10 to 15 minutes.
  6. Cut up 1 of the zested lemons into wedges and reserve.
  7. Cut tuna steak into 6 small portions.
  8. Combine the zest of 2 oranges with the remaining 4 cloves garlic and chop.
  9. Add chopped rosemary to garlic and orange zest and combine with flat of knife.
  10. Add about 1/2 teaspoon coarse salt and about 1 teaspoon coarse black pepper to the mix.
  11. Place a few tablespoons balsamic vinegar and 1/4 cup evoo into a shallow dish.
  12. Add the orange-rosemary mixture and mix together.
  13. Add the fish and coat evenly in dressing and let stand 10 to 15 minutes. Peel oranges and slice into disks.
  14. Throw together a salad, such as Panzanella with The Works, below, then go back to the fish.
  15. When you are ready to eat, grill swordfish skewers 3 minutes on each side, 6 minute total. Slide from skewers and squeeze lemon juice over the fish. Cook tuna steaks 2 to 3 minutes on each side for pink, medium-rare fish, 4 minutes on each side for fully cooked fish.
  16. Serve tuna with sliced oranges alongside and scatter scallions over both. Each person should end up with 4 or 5 cubes of swordfish and 1 small tuna steak.
  17. Serve with salad.
  18. Combine all the salad ingredients in a large bowl and dress salad with lemon juice, red wine vinegar, evoo, and a splash of the hot pepper juice, then season with salt and pepper, to your taste.

Nutrition Facts

Calories1906kcal
Protein28.67%
Fat33.29%
Carbs38.04%

Properties

Glycemic Index
134.88
Glycemic Load
124.97
Inflammation Score
-10
Nutrition Score
79.51739137069%

Flavonoids

Eriodictyol
11.9mg
Hesperetin
34mg
Naringenin
10.86mg
Apigenin
2.19mg
Luteolin
2.62mg
Isorhamnetin
1.38mg
Kaempferol
0.55mg
Myricetin
0.7mg
Quercetin
8.93mg

Nutrients percent of daily need

Calories:1906.23kcal
95.31%
Fat:70.55g
108.53%
Saturated Fat:21.58g
134.87%
Carbohydrates:181.35g
60.45%
Net Carbohydrates:168.05g
61.11%
Sugar:27g
30%
Cholesterol:232.78mg
77.59%
Sodium:3032.68mg
131.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:136.67g
273.34%
Vitamin B12:25.24µg
420.62%
Selenium:229.42µg
327.74%
Vitamin B3:47.98mg
239.89%
Vitamin B1:3.01mg
200.89%
Vitamin B2:2.5mg
147.24%
Vitamin C:116.11mg
140.73%
Vitamin B6:2.64mg
131.79%
Phosphorus:1309.01mg
130.9%
Vitamin A:6401IU
128.02%
Zinc:16.81mg
112.06%
Iron:19.93mg
110.7%
Folate:437.82µg
109.45%
Manganese:2.03mg
101.31%
Vitamin D:13.15µg
87.69%
Vitamin K:90.48µg
86.17%
Magnesium:297.84mg
74.46%
Potassium:2146.25mg
61.32%
Fiber:13.3g
53.2%
Copper:1.05mg
52.57%
Vitamin E:6.48mg
43.18%
Vitamin B5:3.93mg
39.31%
Calcium:310mg
31%