Small Maccheroni with Swordfish

Gluten Free
Dairy Free
Health score
32%
Small Maccheroni with Swordfish
30 min.
4
320kcal

Suggestions


Indulge in the delightful flavors of the Mediterranean with our Small Maccheroni with Swordfish recipe, a perfect choice for those seeking a gluten-free and dairy-free meal. This dish is not only quick to prepare, taking just 30 minutes, but it also serves as a wholesome option for lunch or dinner, making it ideal for busy weeknights or leisurely weekends.

The star of this recipe is the swordfish, a meaty and flavorful fish that pairs beautifully with the fresh, ripe tomatoes and aromatic flat-leaf parsley. The combination of sautéed onions and tomatoes creates a rich, savory sauce that envelops the small maccheroni, ensuring every bite is packed with taste. With a caloric breakdown that emphasizes protein and healthy fats, this dish is both satisfying and nourishing.

Whether you're hosting a dinner party or simply enjoying a meal at home, this Small Maccheroni with Swordfish is sure to impress. The vibrant colors and enticing aromas will fill your kitchen, inviting everyone to gather around the table. So, roll up your sleeves and get ready to create a culinary masterpiece that celebrates the essence of Italian cooking!

Ingredients

  • servings pepper black freshly ground
  • 0.3 cup olive oil extra virgin 
  • sprigs flat parsley italian
  • servings salt 
  • pound equal sizes of swordfish 
  • 1.5 pounds tomatoes ripe
  • 0.5 medium onion yellow

Equipment

  • frying pan
  • pot

Directions

  1. Fill a pot for the pasta with at least 6 quarts water, place over high heat, and bring to a boil.
  2. Peel and finely chop the onion. Put it in a 12-inch skillet with the olive oil.
  3. Place over medium-high heat and sauté, stirring occasionally, until the onion turns a rich golden color, about 5 minutes.
  4. While the onion is sautéing, peel the tomatoes and coarsely chop. When the onion is done, add the tomatoes, season with salt, and cook until the tomatoes are no longer watery, 10 to 15 minutes.
  5. Add about 2 tablespoons salt to the boiling water, put in the pasta, and stir well. Cook until al dente.
  6. While the tomatoes are cooking, remove the swordfish skin and cut the fish into 1/4-inch dice. Finely chop enough of the parsley leaves to measure 2 tablespoons. When the tomatoes are done, add the swordfish, season with salt and pepper, and cook briefly until the fish is cooked through, 2 to 3 minutes.
  7. Add the parsley, cook for another minute, and remove from the heat.
  8. When the pasta is done, drain it well, toss with the sauce, and serve at once.
  9. How to Cook Italian
  10. Scribner

Nutrition Facts

Calories320kcal
Protein29.91%
Fat60.04%
Carbs10.05%

Properties

Glycemic Index
32.25
Glycemic Load
2.05
Inflammation Score
-9
Nutrition Score
26.318260617878%

Flavonoids

Naringenin
1.16mg
Apigenin
3.25mg
Luteolin
0.04mg
Isorhamnetin
0.69mg
Kaempferol
0.26mg
Myricetin
0.45mg
Quercetin
3.78mg

Nutrients percent of daily need

Calories:319.54kcal
15.98%
Fat:21.41g
32.94%
Saturated Fat:3.74g
23.35%
Carbohydrates:8.06g
2.69%
Net Carbohydrates:5.71g
2.08%
Sugar:5.07g
5.63%
Cholesterol:74.84mg
24.95%
Sodium:295.83mg
12.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24g
47.99%
Vitamin D:15.76µg
105.08%
Selenium:65.17µg
93.09%
Vitamin B3:9.85mg
49.23%
Vitamin K:46.5µg
44.28%
Vitamin B6:0.77mg
38.5%
Vitamin E:5.17mg
34.45%
Vitamin A:1680.17IU
33.6%
Phosphorus:335mg
33.5%
Vitamin B12:1.93µg
32.13%
Vitamin C:26.32mg
31.9%
Potassium:907.02mg
25.91%
Magnesium:53.9mg
13.47%
Manganese:0.24mg
11.99%
Vitamin B1:0.16mg
10.38%
Fiber:2.35g
9.4%
Folate:32.69µg
8.17%
Copper:0.15mg
7.68%
Zinc:1.08mg
7.19%
Iron:1.1mg
6.11%
Vitamin B2:0.1mg
5.75%
Vitamin B5:0.57mg
5.73%
Calcium:28.61mg
2.86%
Source:Epicurious
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