Prime Rib of Swordfish

Gluten Free
Dairy Free
Low Fod Map
Health score
50%
Prime Rib of Swordfish
55 min.
8
371kcal

Suggestions

Ingredients

  • tablespoons coriander seeds 
  • pounds center-cut swordfish loin boneless skinless
  • cup fennel seeds 
  • tablespoons kosher salt 
  • 0.3 cup olive oil extra-virgin
  • tablespoon sea salt 
  • tablespoons peppercorns white

Equipment

  • frying pan
  • baking sheet
  • oven
  • blender

Directions

  1. Preheat oven to 350 degrees F.
  2. Set a rack inside a baking sheet.
  3. Season the swordfish with sea salt and the Fennel Spice Rub, pressing the spices into the flesh. Tie the swordfish crosswise at 3 evenly spaced places (not imperative but it will hold together a little easier).
  4. Heat the olive oil in a 12-inch skillet over medium heat. Brown the swordfish on all sides, turning occasionally, about 15 minutes total.
  5. Place the swordfish on the rack inside the baking sheet and roast until the internal temperature reaches 120 degrees F, or about 30 minutes. Allow the fish to rest at room temperature for 10 minutes before carving.
  6. Cut the strings to remove, and carve the swordfish crosswise into 1/2-inch slices.
  7. Put the fennel seeds, coriander seeds, and peppercorns in a heavy pan over medium heat, tossing frequently so the seeds toast evenly. Watch carefully as they can easily burn.
  8. When light brown and fragrant, pour the seeds onto a plate to cool. They must be cool before grinding, or they will gum up the blades.
  9. Pour the seeds into a blender and add the salt. Blend to a fine powder, shaking the blender occasionally to redistribute the seeds. Store in a tightly sealed glass jar in a cool, dry place, or freeze.

Nutrition Facts

Calories371kcal
Protein58.19%
Fat31.44%
Carbs10.37%

Properties

Glycemic Index
0
Glycemic Load
0
Inflammation Score
-4
Nutrition Score
30.746086890283%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg

Nutrients percent of daily need

Calories:371.02kcal
18.55%
Fat:12.92g
19.88%
Saturated Fat:2.52g
15.76%
Carbohydrates:9.58g
3.19%
Net Carbohydrates:3.25g
1.18%
Sugar:0g
0%
Cholesterol:134.38mg
44.79%
Sodium:3596.27mg
156.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:53.8g
107.61%
Vitamin B3:19.04mg
95.2%
Vitamin B6:1.34mg
67.18%
Iron:9.99mg
55.51%
Vitamin B2:0.92mg
54.31%
Phosphorus:541.35mg
54.13%
Vitamin B12:3.11µg
51.88%
Manganese:1mg
50.21%
Zinc:6.74mg
44.93%
Vitamin B1:0.53mg
35.23%
Selenium:23.24µg
33.2%
Copper:0.56mg
28.17%
Magnesium:104.91mg
26.23%
Potassium:899.04mg
25.69%
Fiber:6.33g
25.32%
Calcium:173.06mg
17.31%
Vitamin B5:1.48mg
14.76%
Vitamin E:2.03mg
13.51%
Vitamin K:6.1µg
5.81%
Vitamin C:3.59mg
4.35%
Folate:15.68µg
3.92%