Grilled Swordfish with Tomato-and-Cucumber Salsa

Gluten Free
Dairy Free
Low Fod Map
Health score
35%
Grilled Swordfish with Tomato-and-Cucumber Salsa
45 min.
4
311kcal

Suggestions

Ingredients

  • tablespoon cooking oil 
  •  cucumber peeled halved lengthwise seeded cut into 1/4-inch dice
  • tablespoon optional: dill fresh chopped
  • 0.5 teaspoon fresh-ground pepper black
  • 1.3 pounds plum tomatoes halved ( 6)
  • teaspoon salt 
  •  swordfish steaks ( 2 pounds in all)
  • 1.5 teaspoons red-wine vinegar 

Equipment

  • bowl
  • grill
  • broiler

Directions

  1. Light the grill or heat the broiler. Coat the tomato halves with 1 teaspoon of the oil. Grill the tomatoes cut-side up (or broil them cut-side down), until the skins start to blacken, about 10 minutes. Slip off the skins and put the tomatoes in a medium glass or stainless-steel bowl.
  2. Add the cucumber, lemon juice, dill, 3/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Stir to break up the tomatoes and to combine the ingredients.
  3. Coat the swordfish with the remaining 2 teaspoons oil and sprinkle with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Grill or broil the fish for 4 minutes. Turn and cook until golden brown and just done, 4 to 5 minutes longer.
  4. Serve with the salsa.
  5. Fish Alternatives: Halibut, marlin, and salmon steaks are also delicious grilled, and any of these would go well with the salsa.
  6. Variations: Use 1 tablespoon chopped fresh basil in place of the dill. A tablespoon of fresh mint is another tasty alternative.
  7. Wine Recommendation: A light white wine with plenty of refreshing acidity is perfect with both the fish and the fresh vegetables. Try a Muscadet de Svre-et-Maine from the Loire Valley in France.

Nutrition Facts

Calories311kcal
Protein45.82%
Fat44.65%
Carbs9.53%

Properties

Glycemic Index
25
Glycemic Load
1.64
Inflammation Score
-8
Nutrition Score
29.203043274257%

Flavonoids

Naringenin
0.96mg
Isorhamnetin
0.04mg
Kaempferol
0.14mg
Myricetin
0.19mg
Quercetin
0.88mg

Nutrients percent of daily need

Calories:311.28kcal
15.56%
Fat:15.22g
23.41%
Saturated Fat:3.03g
18.96%
Carbohydrates:7.31g
2.44%
Net Carbohydrates:5.01g
1.82%
Sugar:4.76g
5.29%
Cholesterol:112.2mg
37.4%
Sodium:727.92mg
31.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.14g
70.28%
Vitamin D:23.63µg
157.53%
Selenium:97.67µg
139.53%
Vitamin B3:14.07mg
70.33%
Vitamin B6:1.08mg
53.78%
Phosphorus:483.88mg
48.39%
Vitamin B12:2.89µg
48.17%
Potassium:1153.45mg
32.96%
Vitamin E:4.84mg
32.25%
Vitamin A:1447.84IU
28.96%
Vitamin C:21.91mg
26.56%
Vitamin K:19.67µg
18.74%
Magnesium:74.46mg
18.62%
Vitamin B1:0.2mg
13.57%
Manganese:0.27mg
13.53%
Copper:0.21mg
10.36%
Zinc:1.5mg
9.98%
Fiber:2.29g
9.17%
Vitamin B5:0.9mg
9.05%
Folate:35.35µg
8.84%
Vitamin B2:0.14mg
8.03%
Iron:1.24mg
6.88%
Calcium:34.96mg
3.5%
Source:My Recipes