Grilled Swordfish with Grilled Caponata

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Grilled Swordfish with Grilled Caponata
36 min.
4
570kcal

Suggestions

Ingredients

  • tablespoons capers drained
  • medium eggplant sliced lengthwise
  • tablespoons flat-leaf parsley finely chopped
  • cloves garlic finely chopped
  • 0.3 cup golden raisins hot drained
  • 0.3 cup olives green chopped
  • teaspoons honey 
  • servings olive oil 
  • servings olive oil for brushing vegetables, plus 1/2 cup
  • tablespoons pinenuts toasted
  •  plum tomatoes halved
  • large onion red peeled sliced into 1/ slices
  • pinch pepper flakes red
  • 0.3 cup red wine vinegar 
  • servings salt and pepper freshly ground
  •  swordfish steaks 

Equipment

  • bowl
  • whisk
  • grill

Directions

  1. Heat grill to high.
  2. Brush swordfish on both sides with oil and season with salt and pepper. Grill for 3 to 4 minutes per side for medium-well doneness.
  3. Remove from the grill and top with some of the Grilled Caponata.
  4. Serve.
  5. Heat grill to high.
  6. Brush eggplant, onion slices, and tomatoes with olive oil and season with salt and pepper, to taste. Grill the eggplant for 6 to 8 minutes per side until golden brown and cooked through. Grill the onions for 3 to 4 minutes per side until golden brown and just cooked through. Grill the tomatoes for 2 minutes per side until charred and slightly soft.
  7. Remove the vegetables from the grill and cut into 1/2-inch dice.
  8. Place the vegetables in a medium bowl and add the olives, capers, raisins and pine nuts.
  9. Mix together the garlic, red pepper flakes, vinegar, and honey in a small bowl. Season with salt and pepper, to taste. Slowly whisk in about 1/2 cup olive oil until dressing is emulsified.
  10. Pour the dressing over the vegetables, add the parsley and toss, and let stand at room temperature for about 30 minutes before serving.

Nutrition Facts

Calories570kcal
Protein27.34%
Fat47.8%
Carbs24.86%

Properties

Glycemic Index
77.73
Glycemic Load
11.68
Inflammation Score
-10
Nutrition Score
43.244347758915%

Flavonoids

Delphinidin
98.12mg
Naringenin
0.42mg
Apigenin
6.48mg
Luteolin
0.1mg
Isorhamnetin
1.38mg
Kaempferol
5.78mg
Myricetin
0.57mg
Quercetin
13.15mg

Nutrients percent of daily need

Calories:569.74kcal
28.49%
Fat:30.96g
47.63%
Saturated Fat:5.26g
32.86%
Carbohydrates:36.21g
12.07%
Net Carbohydrates:26.81g
9.75%
Sugar:15.37g
17.07%
Cholesterol:112.2mg
37.4%
Sodium:628.41mg
27.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.85g
79.7%
Vitamin D:23.63µg
157.53%
Selenium:99µg
141.43%
Vitamin A:5668.79IU
113.38%
Vitamin B3:15.91mg
79.53%
Vitamin K:70.99µg
67.61%
Vitamin B6:1.26mg
62.94%
Phosphorus:584.03mg
58.4%
Manganese:1.14mg
56.83%
Vitamin B12:2.89µg
48.17%
Vitamin E:7mg
46.68%
Potassium:1489.37mg
42.55%
Fiber:9.4g
37.61%
Vitamin C:27.8mg
33.69%
Magnesium:117.48mg
29.37%
Vitamin B1:0.35mg
23.15%
Copper:0.43mg
21.47%
Folate:77.35µg
19.34%
Iron:2.94mg
16.31%
Vitamin B2:0.27mg
15.93%
Zinc:2.31mg
15.38%
Vitamin B5:1.21mg
12.13%
Calcium:75.33mg
7.53%