Peppered Swordfish Steaks

Gluten Free
Dairy Free
Health score
23%
Peppered Swordfish Steaks
45 min.
4
287kcal

Suggestions


Are you ready to elevate your dining experience with a dish that’s as delicious as it is healthy? Introducing Peppered Swordfish Steaks, a gluten-free and dairy-free delight that’s perfect for lunch or dinner. This recipe is not just about the flavors; it’s about the experience of grilling fresh swordfish to perfection, infused with a zesty marinade that tantalizes your taste buds.

Imagine the rich, meaty texture of swordfish, complemented by the bright acidity of lemon juice and the aromatic essence of garlic. The addition of soy sauce and Worcestershire sauce brings a savory depth that pairs beautifully with the cracked black pepper, creating a mouthwatering crust that seals in all the flavors. Each bite is a harmonious blend of protein and healthy fats, making it a nutritious choice for any meal.

With a preparation time of just 45 minutes, this dish is not only quick but also impressively elegant, making it ideal for a weeknight dinner or a special occasion. Serve it alongside a vibrant salad or your favorite grilled vegetables, and don’t forget to drizzle on the tangy mustard sauce for an extra kick. Whether you’re a seasoned chef or a cooking novice, this recipe will surely become a favorite in your culinary repertoire. Get ready to fire up the grill and indulge in a seafood experience that’s both satisfying and guilt-free!

Ingredients

  • 0.5 cup chablis wine dry white
  • medium cloves garlic minced
  • 0.3 cup juice of lemon 
  • servings tangy mustard sauce 
  • servings cracked pepper black
  • tablespoons soya sauce 
  •  swordfish steaks 1-inch-thick ()
  • tablespoon worcestershire sauce 

Equipment

  • grill

Directions

  1. Rinse steaks thoroughly with cold water; drain and pat dry.
  2. Place steaks in a large shallow container.
  3. Combine white wine, lemon juice, soy sauce, Worcestershire sauce, and garlic; pour over steaks. Cover and marinate at least 4 hours, turning steaks twice.
  4. Remove steaks from marinade; discard marinade. Lightly coat one side of each steak with pepper.
  5. Place steaks in a wire grilling basket. Grill over medium coals 18 minutes on each side or until fish flakes easily when tested with a fork.
  6. Transfer steaks to a serving platter; garnish with watercress, if desired.
  7. Serve immediately with Tangy Mustard Sauce.

Nutrition Facts

Calories287kcal
Protein53.74%
Fat40.11%
Carbs6.15%

Properties

Glycemic Index
31
Glycemic Load
0.35
Inflammation Score
-6
Nutrition Score
23.736086930918%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.74mg
Hesperetin
2.33mg
Naringenin
0.32mg
Kaempferol
0.01mg
Myricetin
0.03mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:286.96kcal
14.35%
Fat:11.53g
17.74%
Saturated Fat:2.75g
17.16%
Carbohydrates:3.97g
1.33%
Net Carbohydrates:3.59g
1.3%
Sugar:1.34g
1.49%
Cholesterol:112.2mg
37.4%
Sodium:752.62mg
32.72%
Alcohol:3.09g
100%
Alcohol %:1.67%
100%
Protein:34.76g
69.52%
Vitamin D:23.63µg
157.53%
Selenium:99.64µg
142.34%
Vitamin B3:13.66mg
68.32%
Vitamin B6:0.99mg
49.27%
Vitamin B12:2.89µg
48.17%
Phosphorus:462.22mg
46.22%
Potassium:815.53mg
23.3%
Vitamin E:3.48mg
23.2%
Magnesium:60.31mg
15.08%
Vitamin B1:0.15mg
10.23%
Zinc:1.26mg
8.42%
Vitamin C:6.94mg
8.41%
Manganese:0.16mg
7.96%
Iron:1.29mg
7.19%
Vitamin B2:0.12mg
7.13%
Vitamin B5:0.69mg
6.88%
Copper:0.1mg
5.01%
Vitamin A:212.5IU
4.25%
Calcium:24.77mg
2.48%
Folate:9.12µg
2.28%
Fiber:0.39g
1.56%
Source:My Recipes