Grilled Sesame-Ginger Swordfish on Watercress

Gluten Free
Dairy Free
Health score
43%
Grilled Sesame-Ginger Swordfish on Watercress
45 min.
4
327kcal

Suggestions

Ingredients

  • teaspoons anise seeds crushed
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • tablespoon sesame oil dark
  • tablespoon ginger fresh minced
  • teaspoons ground ginger 
  • tablespoons soya sauce low-sodium
  • 0.5 teaspoon olive oil 
  • 0.5 cup onion red thinly sliced
  • 0.3 cup rice wine vinegar 
  • 0.3 teaspoon salt 
  • teaspoons sesame seed toasted
  • teaspoon sugar 
  • 24 ounce swordfish steaks ()
  • cups watercress trimmed ( 2 bunches)
  • teaspoons water 
  • teaspoons pepper white

Equipment

  • bowl
  • grill

Directions

  1. Combine first 5 ingredients in a small bowl; set aside.
  2. Brush olive oil evenly over steaks. Rub anise seed mixture over both sides of steaks. Prepare grill.
  3. Place steaks on grill rack; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Set aside.
  4. Combine the watercress and onion in a large bowl.
  5. Combine the vinegar and next 6 ingredients (vinegar through black pepper) in a jar. Cover tightly, and shake vigorously.
  6. Pour over the watercress mixture, and toss gently. Arrange watercress mixture on a platter, and top with steaks.
  7. Sprinkle the steaks with toasted sesame seeds.

Nutrition Facts

Calories327kcal
Protein44.92%
Fat46.74%
Carbs8.34%

Properties

Glycemic Index
74.52
Glycemic Load
1.39
Inflammation Score
-8
Nutrition Score
31.875216877979%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
7.96mg
Myricetin
0.07mg
Quercetin
14.26mg

Nutrients percent of daily need

Calories:326.8kcal
16.34%
Fat:16.63g
25.59%
Saturated Fat:3.5g
21.86%
Carbohydrates:6.68g
2.23%
Net Carbohydrates:5.2g
1.89%
Sugar:2.03g
2.26%
Cholesterol:112.26mg
37.42%
Sodium:587.33mg
25.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.96g
71.92%
Vitamin D:23.64µg
157.62%
Selenium:99.53µg
142.18%
Vitamin K:86.65µg
82.52%
Vitamin B3:13.62mg
68.09%
Vitamin B6:1.04mg
51.89%
Phosphorus:495.47mg
49.55%
Vitamin B12:2.89µg
48.19%
Manganese:0.67mg
33.53%
Potassium:930.89mg
26.6%
Vitamin E:3.95mg
26.31%
Vitamin A:1295.1IU
25.9%
Vitamin C:16.61mg
20.14%
Magnesium:77.33mg
19.33%
Vitamin B1:0.19mg
12.75%
Copper:0.22mg
10.97%
Iron:1.92mg
10.68%
Zinc:1.53mg
10.17%
Vitamin B2:0.17mg
9.87%
Calcium:89.13mg
8.91%
Vitamin B5:0.77mg
7.73%
Fiber:1.48g
5.92%
Folate:16.31µg
4.08%
Source:My Recipes