Grilled Swordfish with Charmoula

Gluten Free
Dairy Free
Low Fod Map
Health score
38%
Grilled Swordfish with Charmoula
45 min.
4
423kcal

Suggestions

Ingredients

  • 0.3 cup flat-leaf parsley chopped
  • 1.5 teaspoons ground cumin 
  • 0.3 teaspoon ground ginger 
  • 0.3 teaspoon fresh-ground pepper black
  • 3.5 teaspoons juice of lemon 
  • tablespoons olive oil 
  • 0.5 teaspoon oregano dried
  • 1.5 teaspoons paprika 
  • teaspoon salt 
  •  swordfish steaks ( 2 pounds in all)
  • 0.8 cup tomatoes in purée thick canned crushed

Equipment

  • food processor
  • blender
  • grill
  • broiler

Directions

  1. Light the grill or heat the broiler.
  2. Put the tomatoes in a blender or food processor and add 4 tablespoons of the oil, the lemon juice, cumin, paprika, oregano, ginger, 3/4 teaspoon of the salt, 1/8 teaspoon of the pepper, and the parsley. Blend just until the mixture becomes a coarse puree.
  3. Coat the swordfish with the remaining 1 tablespoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Grill or broil the fish for 4 minutes. Turn and cook until golden brown and just done, about 4 minutes longer.
  4. Serve the sauce alongside.
  5. Fish Alternatives: Cod, halibut, tilefish, mahimahi, mako shark, sturgeon, tuna--just about any fish steaks can stand in for the swordfish.
  6. Wine Recommendation: Choose a pinot blanc from Alsace in France or a pinot gris from Oregon; both are delightful, easy-drinking white wines that will have enough body and the requisite moderate acidity to pair with the spicy tomato sauce.

Nutrition Facts

Calories423kcal
Protein32.82%
Fat62.43%
Carbs4.75%

Properties

Glycemic Index
31.75
Glycemic Load
1.03
Inflammation Score
-8
Nutrition Score
31.231739292974%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.63mg
Naringenin
0.06mg
Apigenin
10.79mg
Luteolin
0.08mg
Kaempferol
0.07mg
Myricetin
0.74mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:423.11kcal
21.16%
Fat:29.27g
45.02%
Saturated Fat:5.2g
32.51%
Carbohydrates:5g
1.67%
Net Carbohydrates:3.47g
1.26%
Sugar:2.26g
2.51%
Cholesterol:112.2mg
37.4%
Sodium:784.05mg
34.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.62g
69.23%
Vitamin D:23.63µg
157.53%
Selenium:98.04µg
140.05%
Vitamin K:97.51µg
92.87%
Vitamin B3:13.95mg
69.75%
Vitamin B6:1.02mg
51.04%
Vitamin B12:2.89µg
48.17%
Phosphorus:458.14mg
45.81%
Vitamin E:6.86mg
45.7%
Potassium:913.02mg
26.09%
Vitamin A:1106.92IU
22.14%
Magnesium:66.39mg
16.6%
Vitamin C:12.59mg
15.26%
Iron:2.44mg
13.54%
Vitamin B1:0.17mg
11.65%
Manganese:0.22mg
10.94%
Zinc:1.38mg
9.22%
Copper:0.17mg
8.68%
Vitamin B2:0.13mg
7.81%
Vitamin B5:0.77mg
7.7%
Fiber:1.54g
6.15%
Folate:18.85µg
4.71%
Calcium:45.01mg
4.5%
Source:My Recipes