Grilled Swordfish with Tomato-Molasses Dressing

Gluten Free
Dairy Free
Low Fod Map
Health score
38%
Grilled Swordfish with Tomato-Molasses Dressing
45 min.
2
579kcal

Suggestions


If you're looking to impress your dinner guests or simply enjoy a delightful, nutritious meal, try this Grilled Swordfish with Tomato-Molasses Dressing. The combination of succulent swordfish, perfectly grilled plantains, and a tangy tomato-molasses dressing creates a flavor profile that's both refreshing and satisfying. This recipe is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also adheres to low FODMAP guidelines, ensuring it's gentle on the digestive system.

In just 45 minutes, you can whip up a gourmet lunch or dinner for two that boasts a satisfying 579 calories per serving, yet feels light and healthy. The grilled plantains add a sweet contrast to the savory swordfish, while the grilled lime elevates every bite with a burst of citrusy brightness. With a perfect balance of protein, healthy fats, and complex carbohydrates, this dish is designed to fuel your day without compromising flavor.

Whether you're hosting a dinner party or simply treating yourself to a flavorful meal, this Grilled Swordfish with Tomato-Molasses Dressing is sure to be a showstopper. Fire up the grill and celebrate the vibrant tastes of summer with this stunning dish!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons coconut oil divided
  •  lime halved
  • cups baby greens mixed
  • medium plantains ripe peeled sliced
  • 0.3 teaspoon salt 
  • 12 ounce swordfish fillets halved
  • servings tomato-molasses dressing 

Equipment

  • grill

Directions

  1. Brush plantain slices and lime halves evenly with 1 tablespoon coconut oil.
  2. Place plantains and lime halves, flesh-side down, on a greased grill rack. Grill, covered with grill lid, over medium-high heat (350 to 40
  3. about 4 minutes or until golden brown; set aside.
  4. Sprinkle swordfish with salt and pepper; brush fillets with remaining 2 tablespoons coconut oil.
  5. Place fish on a greased grill rack. Grill, covered, over medium-high heat 1 to 2 minutes on each side or until fish flakes with a fork.
  6. Arrange greens on 2 serving plates. Top evenly with fish, plantains, and grilled lime; drizzle with Tomato-Molasses Dressing.

Nutrition Facts

Calories579kcal
Protein24.36%
Fat48.81%
Carbs26.83%

Properties

Glycemic Index
62
Glycemic Load
2.74
Inflammation Score
-10
Nutrition Score
37.682173791139%

Flavonoids

Hesperetin
14.4mg
Naringenin
2.36mg
Kaempferol
0.16mg
Myricetin
0.23mg
Quercetin
1.18mg

Nutrients percent of daily need

Calories:578.54kcal
28.93%
Fat:32.9g
50.61%
Saturated Fat:20.12g
125.72%
Carbohydrates:40.69g
13.56%
Net Carbohydrates:36.01g
13.1%
Sugar:20.96g
23.29%
Cholesterol:112.26mg
37.42%
Sodium:452.16mg
19.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.95g
73.9%
Vitamin D:23.64µg
157.62%
Selenium:99.29µg
141.84%
Vitamin B3:15.16mg
75.8%
Vitamin C:60.16mg
72.92%
Vitamin B6:1.33mg
66.57%
Vitamin A:3187.38IU
63.75%
Phosphorus:527.61mg
52.76%
Vitamin B12:2.89µg
48.19%
Potassium:1679.82mg
47.99%
Vitamin K:40.9µg
38.95%
Vitamin E:4.51mg
30.05%
Magnesium:108.19mg
27.05%
Manganese:0.45mg
22.35%
Fiber:4.68g
18.73%
Vitamin B1:0.27mg
18.13%
Folate:67.61µg
16.9%
Copper:0.28mg
14.2%
Vitamin B2:0.22mg
12.91%
Iron:2.11mg
11.75%
Zinc:1.73mg
11.52%
Vitamin B5:1.15mg
11.48%
Calcium:46.94mg
4.69%
Source:My Recipes