Peppered Swordfish with Cardamom-Carrot Sauce

Gluten Free
Dairy Free
Health score
28%
Peppered Swordfish with Cardamom-Carrot Sauce
45 min.
4
196kcal

Suggestions


Indulge your taste buds with this delightful Peppered Swordfish with Cardamom-Carrot Sauce! This dish is not only a feast for the eyes but also boasts a harmonious blend of flavors that will leave you craving more. Packed with protein and bursting with vibrant colors, it's a perfect centerpiece for lunch or dinner, satisfying your palate without compromising on health.

The succulent swordfish, renowned for its firm texture and rich taste, is perfectly complemented by a luscious sauce made from freshly crushed cardamom pods and refreshing carrot juice. The subtle sweetness of the carrot blends seamlessly with the aromatic notes of cardamom, creating a unique dressing that elevates the entire dish. With a touch of coarse-ground pepper to add depth and a hint of spice, each bite is an adventure.

This recipe is not only gluten-free and dairy-free, making it accessible for various dietary preferences, but it's also a quick 45-minute meal that doesn't skimp on flavor or presentation. Impress your family or guests with a dish that looks like it’s straight from a gourmet restaurant, while knowing it's healthy and packed with nutrients.

Whether you're looking for a quick weeknight dinner or a fancy weekend treat, this Peppered Swordfish with Cardamom-Carrot Sauce is sure to become a favorite in your recipe collection. So gear up, bring out your inner chef, and enjoy the delightful combination of flavors!

Ingredients

  • teaspoon cardamom pods 
  • 0.8 cup carrot juice refrigerated
  • teaspoon cornstarch 
  • 0.3 teaspoon coarse-ground pepper 
  • teaspoon olive oil 
  • 1.5 teaspoons rice vinegar 
  • servings salt 
  • 0.5 teaspoon sugar 
  • pound boned 

Equipment

  • bowl
  • frying pan
  • oven
  • sieve

Directions

  1. Crush cardamom pods; remove black seed.
  2. In a 1- to 1 1/2-quart pan, mix cardamom seed, carrot juice, 1 1/2 teaspoons vinegar, cornstarch, and sugar until well blended. Stir over high heat until mixture boils; reduce heat to low and simmer, stirring occasionally, until reduced to 1/2 cup, 7 to 9 minutes. Cover pan and remove from heat; let stand 5 to 10 minutes. Taste, and add salt and more vinegar if desired.
  3. Pour sauce through a fine strainer into a bowl.
  4. Meanwhile, rinse fish, pat dry, and cut into 4 equal portions. Rub fish all over with olive oil and sprinkle lightly with salt. Set a 10- to 12-inch nonstick frying pan (with ovenproof handle) over high heat. When pan is hot, add fish and turn as needed to brown on both sides, 2 to 3 minutes total.
  5. Sprinkle pepper evenly over fish.
  6. Put pan with fish in a 400 oven; bake until fish is opaque but still moist-looking in center of thickest part (cut to test), 5 to 7 minutes.
  7. Transfer fish to rimmed plates. Spoon sauce evenly around fish and sprinkle with chives.

Nutrition Facts

Calories196kcal
Protein47.74%
Fat40.77%
Carbs11.49%

Properties

Glycemic Index
50.02
Glycemic Load
1.99
Inflammation Score
-10
Nutrition Score
23.674348007078%

Nutrients percent of daily need

Calories:195.87kcal
9.79%
Fat:8.65g
13.3%
Saturated Fat:1.97g
12.32%
Carbohydrates:5.48g
1.83%
Net Carbohydrates:4.95g
1.8%
Sugar:2.23g
2.48%
Cholesterol:74.84mg
24.95%
Sodium:315.07mg
13.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.78g
45.57%
Vitamin A:8599.13IU
171.98%
Vitamin D:15.76µg
105.08%
Selenium:65.39µg
93.41%
Vitamin B3:8.98mg
44.89%
Vitamin B6:0.71mg
35.66%
Vitamin B12:1.93µg
32.13%
Phosphorus:308.98mg
30.9%
Vitamin E:2.95mg
19.66%
Potassium:610.58mg
17.45%
Manganese:0.23mg
11.39%
Magnesium:40.48mg
10.12%
Vitamin B1:0.13mg
8.46%
Vitamin K:7.78µg
7.41%
Zinc:0.87mg
5.79%
Vitamin B2:0.09mg
5.04%
Vitamin B5:0.5mg
5%
Vitamin C:3.87mg
4.69%
Iron:0.73mg
4.04%
Copper:0.07mg
3.44%
Fiber:0.53g
2.12%
Calcium:19.02mg
1.9%
Folate:4.06µg
1.01%
Source:My Recipes