Grilled Swordfish

Gluten Free
Dairy Free
Very Healthy
Health score
71%
Grilled Swordfish
40 min.
4
618kcal

Suggestions

Ingredients

  • tablespoon anchovy paste 
  • 0.5 teaspoon pepper black freshly ground
  • teaspoons coriander seeds toasted
  • tablespoons fennel seeds toasted
  • 0.5 pound fingerling potatoes 
  • 0.3 pound green beans fresh
  • clove garlic finely chopped
  • tablespoon honey 
  • teaspoons kosher salt 
  • servings kosher salt and pepper black freshly ground
  • teaspoons mustard seeds toasted
  • 0.5 cup olive oil extra-virgin
  • servings olive oil 
  • 0.3 cup torn parsley leaves 
  • medium onion red thinly sliced
  • 0.3 cup red wine vinegar 
  • servings salt and pepper black freshly ground
  • 24 ounce swordfish steaks 
  • 0.3 pound turtle beans fresh
  • 100  cherry tomatoes sweet red yellow halved

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • knife
  • whisk
  • pot
  • grill
  • skewers

Directions

  1. Prepare a large bowl with ice water and set aside.
  2. Bring a medium pot of cold water to a boil then season with a tablespoon of salt.
  3. Add the beans and cook for approximately 3 to 4 minutes or until just crisp tender.
  4. Drain and immediately plunge into the ice water to stop the cooking.
  5. Let sit in the ice water for a few minutes, and then drain well.
  6. Place potatoes in a medium saucepan, cover with cold water and season with 1 tablespoon of salt and cook until almost cooked through (a knife or skewer inserted into the center goes in with a little resistance).
  7. Drain well and place on a baking sheet to cool slightly. Once cool enough to handle, slice potatoes lengthwise, brush with olive oil and season with salt and pepper.
  8. Place on the grill, cut side down and cook until golden brown, about 2 to 3 minutes, turn over and grill until just cooked through, about 1 to 2 minutes longer.
  9. Place cooked beans, grilled potatoes, tomatoes, and onions, in a large bowl.
  10. Add the vinaigrette and gently toss to combine; season with salt and pepper. Cover and let sit at room temperature while you prepare the swordfish.
  11. Add swordfish cubes to salad, toss to combine, and divide among 4 plates.
  12. Garnish each serving with 1 tablespoon torn parsley.
  13. Heat grill to high.
  14. Combine spices and salt and pepper in a bowl.
  15. Brush both sides of swordfish with oil and season with a little salt. Rub 1 side of each steak with 1/4 of the spice mixture.
  16. Place swordfish on the grill, spice side down and cook until slightly charred and a crust has formed, about 4 to 5 minutes. Flip the fish over and continue cooking for 2 to 3 minutes or until just cooked through.
  17. Remove from the grill and let rest 5 minutes. Dice swordfish into bite-size pieces.
  18. Whisk together vinegar, honey, garlic and anchovy paste and season with salt and pepper. Slowly whisk in the olive oil and set aside.

Nutrition Facts

Calories618kcal
Protein26.88%
Fat47.02%
Carbs26.1%

Properties

Glycemic Index
97.76
Glycemic Load
11.17
Inflammation Score
-10
Nutrition Score
50.1573913823%

Flavonoids

Apigenin
8.12mg
Luteolin
0.17mg
Isorhamnetin
1.38mg
Kaempferol
0.86mg
Myricetin
0.66mg
Quercetin
9.75mg

Nutrients percent of daily need

Calories:618.33kcal
30.92%
Fat:32.98g
50.74%
Saturated Fat:5.66g
35.38%
Carbohydrates:41.18g
13.73%
Net Carbohydrates:33.24g
12.09%
Sugar:17.57g
19.52%
Cholesterol:115.66mg
38.55%
Sodium:1509.27mg
65.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.41g
84.83%
Vitamin D:23.71µg
158.08%
Vitamin C:125.79mg
152.47%
Selenium:106.52µg
152.18%
Vitamin K:99.94µg
95.18%
Vitamin B3:17.43mg
87.17%
Vitamin B6:1.54mg
77.15%
Phosphorus:661.23mg
66.12%
Potassium:2170.5mg
62.01%
Vitamin E:8.98mg
59.86%
Vitamin A:2804.21IU
56.08%
Manganese:0.99mg
49.71%
Vitamin B12:2.93µg
48.78%
Magnesium:144.84mg
36.21%
Iron:6.18mg
34.33%
Fiber:7.94g
31.76%
Folate:119.51µg
29.88%
Copper:0.58mg
28.98%
Vitamin B1:0.4mg
26.46%
Zinc:2.53mg
16.87%
Vitamin B2:0.28mg
16.35%
Calcium:158.52mg
15.85%
Vitamin B5:1.49mg
14.87%