Grilled Swordfish With Olive-Basil Relish

Gluten Free
Dairy Free
Low Fod Map
Health score
34%
Grilled Swordfish With Olive-Basil Relish
20 min.
4
462kcal

Suggestions

Ingredients

  • 4 servings olive oil extra virgin 
  • 0.5 teaspoon mccormick gourmet collection ground pepper white
  • 3.5 oz success grain brown rice whole
  • 0.5 cup baby greens mixed
  • 4 servings olive-basil relish 
  • 0.5 teaspoon salt 
  • 24 oz swordfish steaks 1-inch-thick

Equipment

  • frying pan
  • grill

Directions

  1. Preheat grill to 350 to 400 (medium-high).
  2. Brush swordfish evenly with olive oil, and sprinkle with 1/2 tsp. salt and white pepper.
  3. Grill swordfish, covered with grill lid, over 350 to 400 (medium-high) heat 4 to 5 minutes on each side or to desired degree of doneness. Keep warm.
  4. Prepare rice according to package directions.
  5. Place rice in a medium skillet, and stir in 2/3 cup Olive-Basil Relish. Cook over medium heat 1 minute or until thoroughly heated.
  6. Divide rice mixture between 4 plates; top each with 1 swordfish steak. Spoon remaining Olive-Basil Relish over swordfish and rice mixture. Top evenly with mixed baby greens.

Nutrition Facts

Calories462kcal
Protein31.27%
Fat51.56%
Carbs17.17%

Properties

Glycemic Index
25.5
Glycemic Load
0.05
Inflammation Score
-6
Nutrition Score
28.296521762143%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:462.37kcal
23.12%
Fat:26.06g
40.09%
Saturated Fat:4.81g
30.04%
Carbohydrates:19.53g
6.51%
Net Carbohydrates:18.57g
6.75%
Sugar:0.22g
0.24%
Cholesterol:112.26mg
37.42%
Sodium:431.91mg
18.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.56g
71.12%
Vitamin D:23.64µg
157.62%
Selenium:103.48µg
147.83%
Vitamin B3:14.51mg
72.55%
Vitamin B6:1.06mg
52.89%
Phosphorus:519.82mg
51.98%
Manganese:1.01mg
50.51%
Vitamin B12:2.89µg
48.19%
Vitamin E:5.77mg
38.45%
Potassium:784.35mg
22.41%
Magnesium:87.07mg
21.77%
Vitamin K:17.78µg
16.93%
Vitamin B1:0.23mg
15.3%
Zinc:1.65mg
11.03%
Vitamin B5:0.98mg
9.79%
Copper:0.15mg
7.44%
Vitamin A:367.78IU
7.36%
Vitamin B2:0.12mg
6.92%
Iron:1.21mg
6.73%
Fiber:0.96g
3.85%
Folate:11.62µg
2.9%
Calcium:19.83mg
1.98%
Vitamin C:1.52mg
1.84%
Source:My Recipes