Swordfish

Gluten Free
Dairy Free
Health score
39%
Swordfish
30 min.
4
541kcal

Suggestions

Ingredients

  • tablespoon peppercorns black crushed
  • tablespoon sesame seed black
  • tablespoon garlic minced
  • tablespoon peppercorns green crushed
  • 0.3 cup juice of lemon 
  • 0.3 cup olive oil extra-virgin
  • 0.3 cup peanut butter 
  • tablespoon peppercorns red crushed
  • tablespoons soy beans chopped
  •  swordfish steaks 
  • tablespoon sesame seed white
  • 0.5 cup white wine 

Equipment

  • bowl
  • knife
  • grill

Directions

  1. Combine all ingredients, except swordfish, in a bowl and mix together well. Set aside.
  2. Preheat a grill to medium-high, using mesquite wood.
  3. Place swordfish on grill and quickly sear. Dredge swordfish in the white wine mixture and then return to the grill. Cook until desired doneness; fish should be opaque and a knife should slide in easily.
  4. Remove fish from the heat and serve with fresh vegetables and a starch of choice.

Nutrition Facts

Calories541kcal
Protein30.15%
Fat61.34%
Carbs8.51%

Properties

Glycemic Index
52.2
Glycemic Load
1.53
Inflammation Score
-7
Nutrition Score
31.915652129961%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.74mg
Hesperetin
2.33mg
Naringenin
0.32mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:540.8kcal
27.04%
Fat:35.9g
55.24%
Saturated Fat:6.67g
41.67%
Carbohydrates:11.2g
3.73%
Net Carbohydrates:8.16g
2.97%
Sugar:2.65g
2.95%
Cholesterol:112.2mg
37.4%
Sodium:304.3mg
13.23%
Alcohol:3.09g
100%
Alcohol %:1.47%
100%
Protein:39.71g
79.42%
Vitamin D:23.63µg
157.53%
Selenium:100.73µg
143.9%
Vitamin B3:15.66mg
78.32%
Manganese:1.12mg
56.12%
Vitamin B6:1.11mg
55.25%
Phosphorus:549.02mg
54.9%
Vitamin B12:2.89µg
48.17%
Vitamin E:6.96mg
46.4%
Potassium:969.95mg
27.71%
Magnesium:109.91mg
27.48%
Copper:0.4mg
20.18%
Vitamin K:18.1µg
17.24%
Iron:2.58mg
14.31%
Vitamin B1:0.21mg
13.83%
Zinc:2.05mg
13.69%
Fiber:3.04g
12.17%
Vitamin B2:0.17mg
9.99%
Calcium:92.46mg
9.25%
Vitamin B5:0.9mg
8.97%
Vitamin C:6.65mg
8.06%
Folate:29.4µg
7.35%
Vitamin A:233.47IU
4.67%