Grilled Arugula-Stuffed Swordfish Steaks

Gluten Free
Dairy Free
Health score
28%
Grilled Arugula-Stuffed Swordfish Steaks
45 min.
4
282kcal

Suggestions


If you're looking for a delicious yet healthy dish that will impress your friends and family, look no further than these Grilled Arugula-Stuffed Swordfish Steaks! This gluten-free, dairy-free recipe is not only packed with flavor, but it's also a feast for the eyes, making it perfect for any lunch or dinner gathering. The tender swordfish steaks, marinated to perfection, are a delightful canvas for a zesty filling of peppery arugula, fresh ginger, and minced garlic.

The combination of the rich, oceanic flavor of swordfish and the vibrant, aromatic notes from the marinade creates an irresistible dish that is sure to tantalize your taste buds. With each bite, you'll enjoy the harmonious blend of tangy lime juice and savory soy sauce complemented by a hint of sesame oil, bringing a burst of flavors that are both refreshing and satisfying.

Best of all, this dish can be made in just 45 minutes, making it an excellent choice for a weeknight dinner or a special weekend feast. Whether you're grilling outdoors or using an indoor grill, these swordfish steaks promise to deliver a delicious, gourmet experience that everyone will love. So fire up that grill, and get ready to savor the taste of summer with every delectable bite!

Ingredients

  • cups arugula trimmed
  • 0.5 teaspoon sesame oil dark
  • teaspoon dijon mustard 
  • 0.3 cup cooking wine dry white
  • teaspoon ginger fresh grated peeled
  •  garlic clove minced
  • 0.5 teaspoon coarsely ground pepper 
  • 0.3 cup juice of lime fresh
  • 0.3 cup soya sauce low-sodium
  • 0.3 teaspoon salt 
  • 24 ounce swordfish steaks thick ()

Equipment

  • grill

Directions

  1. Cut a horizontal slit through one side of each steak to form a deep pocket; set aside.
  2. Combine wine and next 7 ingredients (wine through garlic) in a large shallow dish; stir well.
  3. Add steaks, turning to coat. Cover and marinate in refrigerator 30 minutes.
  4. Remove steaks from marinade, reserving marinade.
  5. Sprinkle salt into pockets of steaks; set aside.
  6. Add arugula to marinade; toss well.
  7. Remove arugula from marinade; discard marinade. Stuff about 3/4 cup arugula into each pocket; secure each pocket with a wooden pick.
  8. Prepare grill.
  9. Place swordfish steaks on grill rack coated with cooking spray, and grill 5 minutes on each side or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories282kcal
Protein53.47%
Fat40.75%
Carbs5.78%

Properties

Glycemic Index
39
Glycemic Load
0.31
Inflammation Score
-7
Nutrition Score
26.112173660942%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.33mg
Hesperetin
1.42mg
Naringenin
0.11mg
Isorhamnetin
0.86mg
Kaempferol
6.98mg
Myricetin
0.01mg
Quercetin
1.68mg

Nutrients percent of daily need

Calories:282.43kcal
14.12%
Fat:12.06g
18.55%
Saturated Fat:2.83g
17.68%
Carbohydrates:3.85g
1.28%
Net Carbohydrates:3.21g
1.17%
Sugar:0.92g
1.03%
Cholesterol:112.26mg
37.42%
Sodium:877.32mg
38.14%
Alcohol:1.54g
100%
Alcohol %:0.82%
100%
Protein:35.61g
71.22%
Vitamin D:23.64µg
157.62%
Selenium:98.35µg
140.5%
Vitamin B3:13.5mg
67.49%
Vitamin B6:0.99mg
49.43%
Vitamin B12:2.89µg
48.19%
Phosphorus:478.48mg
47.85%
Potassium:879.56mg
25.13%
Vitamin E:3.64mg
24.24%
Vitamin K:22.63µg
21.55%
Magnesium:73.87mg
18.47%
Vitamin A:688.6IU
13.77%
Manganese:0.22mg
11.1%
Vitamin B1:0.15mg
10.1%
Vitamin C:7.8mg
9.46%
Zinc:1.39mg
9.3%
Vitamin B2:0.15mg
8.96%
Folate:31.68µg
7.92%
Vitamin B5:0.77mg
7.72%
Iron:1.27mg
7.05%
Calcium:52.18mg
5.22%
Copper:0.1mg
5.09%
Fiber:0.63g
2.54%
Source:My Recipes