Pesce spada steccato e grigliato (Griddled garlic & mint studded swordfish)

Gluten Free
Dairy Free
Health score
29%
Pesce spada steccato e grigliato (Griddled garlic & mint studded swordfish)
85 min.
4
370kcal

Suggestions


If you're looking for a delicious and healthy meal to elevate your dining experience, look no further than our Pesce Spada Steccato e Grigliato, or Griddled Garlic & Mint Studded Swordfish. This stunning dish brings a burst of flavor and freshness, perfectly combining the richness of swordfish with the aromatic notes of garlic and mint. Its gluten-free and dairy-free profile makes it suitable for a variety of dietary needs, ensuring everyone can enjoy this culinary delight.

This recipe is not just about taste; it's a vibrant celebration of Mediterranean cuisine, showcasing the importance of high-quality ingredients. Every bite reveals the expertly balanced flavors, enhanced by a marination process that infuses the fish with subtle acidity from dry white wine and vinegar. The addition of fresh mint and aromatic garlic elevates this dish, providing a tantalizing contrast to the tender, flaky swordfish. Each grill mark adds a hint of smokiness, creating a beautifully presented meal that is not only mouthwatering but also visually appealing.

Perfect for lunch or dinner, this recipe serves four people, making it an ideal choice for gatherings or a cozy family meal. Prepare to impress your guests with this simple yet sophisticated dish that is sure to become a favorite at your table. With just 85 minutes of preparation and cooking time, you’ll have a restaurant-quality meal right in the comfort of your home. So, gather your ingredients and get ready to embark on a delicious culinary journey!

Ingredients

  •  tuna steaks thick
  • 200 ml cooking wine dry white
  • tbsp citrus champagne vinegar 
  •  garlic cloves 
  • 16  mint leaves fresh
  • tbsp olive oil extra-virgin for serving
  • leaf flat parsley fresh finely chopped
  •  lemons organic quartered

Equipment

  • frying pan
  • knife
  • kitchen towels

Directions

  1. Wash the fish steaks and pat dry with kitchen towels. Rub with pepper on both sides, but do not salt as it would draw out the juices. Marinate for an hour in the wine and vinegar.
  2. Meanwhile, peel the garlic cloves, cut in half and remove any green shoots in the centre that can taste bitter.
  3. Cut each half in four, so you end up with 16 slivers.
  4. Heat a heavy ridged griddle pan on the hob.
  5. Remove the fish from the marinade, pat dry and make 4 well distributed small incisions in each steak with a sharp knife. Wrap a mint leaf round a garlic sliver and insert one into each of the incisions.
  6. Brush one side of each fish steak with olive oil, place oiled side down on the griddle, turn down the heat and cook for 3 minutes.
  7. Brush the second side with oil while it is on the griddle, then turn the fish over. Turn the heat up for one minute only, then turn it down again and cook the second side for another minute or two. When the fish is cooked it should be moist inside, with white flesh that flakes easily.
  8. Take the fish off the heat and season both sides, drizzle with olive oil, scatter with the herbs and serve with the lemons to squeeze over.

Nutrition Facts

Calories370kcal
Protein41.11%
Fat49.92%
Carbs8.97%

Properties

Glycemic Index
25.63
Glycemic Load
1.24
Inflammation Score
-7
Nutrition Score
26.35565227011%

Flavonoids

Malvidin
0.03mg
Catechin
0.39mg
Epicatechin
0.28mg
Eriodictyol
12.77mg
Hesperetin
15.68mg
Naringenin
0.49mg
Apigenin
0.76mg
Luteolin
1.54mg
Kaempferol
0.03mg
Myricetin
0.34mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:370.47kcal
18.52%
Fat:18.51g
28.48%
Saturated Fat:3.72g
23.26%
Carbohydrates:7.48g
2.49%
Net Carbohydrates:5.61g
2.04%
Sugar:1.85g
2.06%
Cholesterol:112.2mg
37.4%
Sodium:143.69mg
6.25%
Alcohol:5.22g
100%
Alcohol %:2.25%
100%
Protein:34.31g
68.61%
Vitamin D:23.63µg
157.53%
Selenium:98.06µg
140.09%
Vitamin B3:13.38mg
66.91%
Vitamin B6:1.02mg
50.78%
Vitamin B12:2.89µg
48.17%
Phosphorus:457.23mg
45.72%
Vitamin C:30.73mg
37.25%
Vitamin E:4.53mg
30.17%
Potassium:854.27mg
24.41%
Magnesium:62.69mg
15.67%
Vitamin B1:0.16mg
10.54%
Zinc:1.28mg
8.55%
Manganese:0.17mg
8.51%
Vitamin K:8.71µg
8.3%
Vitamin A:406.99IU
8.14%
Iron:1.42mg
7.91%
Fiber:1.87g
7.49%
Vitamin B5:0.74mg
7.44%
Vitamin B2:0.12mg
7.12%
Copper:0.11mg
5.35%
Calcium:40.4mg
4.04%
Folate:14.83µg
3.71%