Linguine Piccole with Grilled Swordfish and Parsley Anchovy Sauce

Health score
38%
Linguine Piccole with Grilled Swordfish and Parsley Anchovy Sauce
45 min.
4
514kcal

Suggestions

Ingredients

  • fillet flat anchovy 
  • 0.3 cup parsley fresh chopped
  • 0.5 teaspoon fresh-ground pepper black
  • 0.5 teaspoon juice of lemon 
  • 0.5 pound pasta such as linguine piccole or linguine fini thin
  • 0.5 cup olive oil 
  • tablespoon parmesan cheese grated
  • tablespoons red-wine vinegar 
  • 0.8 teaspoon salt 
  • small shallots peeled chopped
  • pound swordfish steak 
  • tablespoons water hot

Equipment

  • pot
  • blender
  • grill
  • broiler
  • grill pan

Directions

  1. In a blender, combine the shallot, anchovies, vinegar, lemon juice, Parmesan, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Blend to form a paste. While the machine is running, add the 1/2 cup oil in a thin stream and then add the hot water.
  2. Heat the broiler or a grill pan, or light the grill. Coat the swordfish with the 1 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook the fish for 4 minutes. Turn and cook until golden brown and just done, 4 to 5 minutes longer.
  3. Let the fish rest for a few minutes and then cut it into bite-size pieces.
  4. In a large pot of boiling, salted water, cook the linguine piccole until just done, about 9 minutes. Reserve about 1/2 cup of the pasta water.
  5. Drain the pasta and toss with the sauce, the swordfish, 1/4 cup of the reserved pasta water, and the parsley. If the sauce seems too thick, add more of the reserved water.
  6. Drain one 6-ounce can of tuna packed in oil. Flake the tuna and toss it with the drained pasta in place of the swordfish.
  7. Wine Recommendation: A dry ros wine would go nicely with the anchovy sauce. Look for a bottle from either Provence in France or, if you're feeling adventurous, Navarre in Spain.

Nutrition Facts

Calories514kcal
Protein25.43%
Fat40.74%
Carbs33.83%

Properties

Glycemic Index
34.5
Glycemic Load
17.12
Inflammation Score
-6
Nutrition Score
22.818695869135%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
0.09mg
Naringenin
0.01mg
Apigenin
10.8mg
Luteolin
0.09mg
Kaempferol
0.09mg
Myricetin
0.74mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:514.09kcal
25.7%
Fat:23.08g
35.51%
Saturated Fat:8.34g
52.14%
Carbohydrates:43.12g
14.37%
Net Carbohydrates:41.05g
14.93%
Sugar:1.6g
1.78%
Cholesterol:75.06mg
25.02%
Sodium:532.73mg
23.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.41g
64.82%
Selenium:66.89µg
95.55%
Vitamin K:90.03µg
85.75%
Zinc:6.87mg
45.83%
Vitamin B3:7.71mg
38.57%
Vitamin B12:1.95µg
32.48%
Phosphorus:296.71mg
29.67%
Manganese:0.57mg
28.66%
Vitamin B6:0.55mg
27.59%
Vitamin B2:0.34mg
19.78%
Iron:3.37mg
18.75%
Magnesium:61.18mg
15.3%
Potassium:501.47mg
14.33%
Copper:0.28mg
14.19%
Vitamin B1:0.16mg
10.73%
Vitamin A:466.89IU
9.34%
Vitamin C:7.16mg
8.68%
Fiber:2.08g
8.31%
Vitamin E:0.94mg
6.27%
Folate:22.97µg
5.74%
Calcium:52.6mg
5.26%
Vitamin B5:0.33mg
3.25%
Source:My Recipes