Roasted Swordfish and Potatoes with Caper Mayonnaise

Gluten Free
Dairy Free
Health score
38%
Roasted Swordfish and Potatoes with Caper Mayonnaise
45 min.
4
801kcal

Suggestions

Ingredients

  • tablespoons capers drained chopped
  • tablespoons parsley fresh chopped
  • teaspoon rosemary dried fresh crumbled chopped
  • cloves garlic chopped
  • 0.5 teaspoon fresh-ground pepper black
  • cup mayonnaise 
  • 0.5 cup olive oil 
  • 1.5 pounds potatoes boiling cut into 1/2-inch pieces ( 4)
  • 0.5 teaspoon salt 
  •  swordfish steaks ( 2 pounds in all)
  • teaspoon red-wine vinegar 

Equipment

  • bowl
  • baking sheet
  • oven
  • roasting pan

Directions

  1. Heat the oven to 40
  2. In a large roasting pan, toss the potatoes with 1/4 cup of the oil, half the garlic, and 1/4 teaspoon each salt and pepper. Put in the oven for 15 minutes; stir once.
  3. Meanwhile, coat the swordfish with the remaining 1/4 cup oil, garlic, 1/4 teaspoon each salt and pepper, and the rosemary.
  4. Put the fish on a baking sheet and put it in the oven along with the potatoes. Cook, stirring the potatoes once, until the fish and potatoes are both done, 10 to 12 minutes for 1-inch-thick steaks.
  5. In a small bowl, combine the mayonnaise with the parsley, capers, and vinegar.
  6. Serve the roasted swordfish and potatoes with the caper mayonnaise.
  7. Variations: Try tuna, salmon, or codfish steaks instead of the swordfish. Fillets will also be good in this recipe, but you'll need to cut down on the cooking time. If you do, be sure the potatoes still cook for twenty-five minutes. Just put the fish in later.
  8. Wine Recommendation: Though not a typical Italian wine, pinot noir is superb with swordfish. There are some tasty pinot noirs from the Alto Adige and Friuli, which you'll find under the Italian name pinot nero.

Nutrition Facts

Calories801kcal
Protein18.87%
Fat66.53%
Carbs14.6%

Properties

Glycemic Index
36
Glycemic Load
0.56
Inflammation Score
-7
Nutrition Score
35.26608699301%

Flavonoids

Naringenin
0.01mg
Apigenin
4.33mg
Luteolin
0.05mg
Kaempferol
5.29mg
Myricetin
0.36mg
Quercetin
8.08mg

Nutrients percent of daily need

Calories:800.53kcal
40.03%
Fat:58.91g
90.63%
Saturated Fat:10.1g
63.12%
Carbohydrates:29.1g
9.7%
Net Carbohydrates:25.87g
9.41%
Sugar:2.59g
2.87%
Cholesterol:135.72mg
45.24%
Sodium:927.38mg
40.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.59g
75.19%
Vitamin D:23.74µg
158.28%
Selenium:100.31µg
143.31%
Vitamin K:133.89µg
127.51%
Vitamin B3:15.23mg
76.14%
Vitamin B6:1.27mg
63.34%
Phosphorus:556.83mg
55.68%
Vitamin B12:2.96µg
49.29%
Potassium:1527.55mg
43.64%
Vitamin E:6.12mg
40.81%
Magnesium:91.05mg
22.76%
Vitamin C:18.64mg
22.6%
Vitamin B1:0.28mg
18.74%
Manganese:0.36mg
18.25%
Copper:0.34mg
16.89%
Fiber:3.23g
12.92%
Iron:2.32mg
12.91%
Zinc:1.85mg
12.33%
Vitamin B5:1.2mg
12.01%
Folate:40.96µg
10.24%
Vitamin B2:0.17mg
9.74%
Vitamin A:428.74IU
8.57%
Calcium:42.63mg
4.26%
Source:My Recipes