Swordfish

Dairy Free
Very Healthy
Health score
69%
Swordfish
45 min.
2
978kcal

Suggestions


Indulge in a culinary delight with this delectable swordfish recipe, perfect for both lunch and dinner! With a health score of 69, this dish is not only very healthy but also dairy-free, making it an excellent choice for those watching their dietary intake. The succulent swordfish is cooked to perfection, creating a rich, flaky texture that pairs wonderfully with the fresh, vibrant flavors of our complementary ingredients.

Imagine savoring perfectly seared swordfish steaks, seasoned delicately with fresh black pepper and salt, and lightly dredged in flour for that golden crust. The addition of sautéed cremini mushrooms, marinated artichokes, and fragrant garlic brings a delightful depth to the dish, while a splash of dry white wine elevates its taste profile. All of this is lovingly tossed with al dente linguine, creating a satisfying and hearty meal that feels indulgent without the guilt!

This swordfish recipe comes together in just 45 minutes, making it a fantastic choice for busy weeknights as well as special occasions. Whether you're hosting a dinner party or enjoying a cozy meal for two, this dish is sure to impress your guests and tantalize their taste buds. Pair it with a glass of Wild Horse Viognier for a complete dining experience that elegantly complements the rich flavors of the sea. Dive into this culinary adventure and treat yourself to a dish that is as healthy as it is delicious!

Ingredients

  • servings pepper black freshly ground
  • 15 ounce canned tomatoes diced undrained canned
  • ounces cremini mushrooms sliced
  • tablespoons cooking wine dry white
  • 0.5 cup flour all-purpose
  • tablespoons basil fresh chopped
  •  garlic cloves minced
  • ounces pasta uncooked
  • 12 ounce marinated artichoke hearts drained
  • tablespoons olive oil divided
  • servings salt 
  • 12 ounce swordfish steaks 

Equipment

  • frying pan

Directions

  1. Prepare linguine according to package directions.
  2. Meanwhile, sprinkle swordfish steaks with salt and pepper, and dredge in flour.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook fish 4 to 5 minutes on each side or until done.
  4. Remove from skillet, cover, and keep warm.
  5. Saut garlic in remaining 1 tablespoon oil 1 minute.
  6. Add mushrooms and wine; cook 3 to 5 minutes or until mushrooms are tender. Stir in artichoke hearts and remaining ingredients.
  7. Serve immediately over drained pasta.
  8. Wine Note: Artichokes have a reputation for being difficult to match with wine, but this is a good opportunity to try a different grape. Pair Wild Horse Viognier with this and other rich seafood dishes.

Nutrition Facts

Calories978kcal
Protein21.17%
Fat39.71%
Carbs39.12%

Properties

Glycemic Index
151
Glycemic Load
38.99
Inflammation Score
-10
Nutrition Score
49.983043836511%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:977.9kcal
48.9%
Fat:42.47g
65.33%
Saturated Fat:6.66g
41.63%
Carbohydrates:94.13g
31.38%
Net Carbohydrates:83.57g
30.39%
Sugar:13.81g
15.34%
Cholesterol:112.26mg
37.42%
Sodium:1267.67mg
55.12%
Alcohol:1.54g
100%
Alcohol %:0.27%
100%
Protein:50.94g
101.89%
Selenium:160.53µg
229.33%
Vitamin D:23.7µg
158%
Vitamin B3:20.82mg
104.09%
Vitamin B6:1.45mg
72.36%
Phosphorus:719.3mg
71.93%
Vitamin C:56.58mg
68.58%
Manganese:1.33mg
66.26%
Vitamin E:8.22mg
54.77%
Potassium:1777.96mg
50.8%
Vitamin A:2468.54IU
49.37%
Vitamin B12:2.95µg
49.14%
Copper:0.97mg
48.33%
Vitamin B1:0.64mg
42.99%
Fiber:10.56g
42.24%
Iron:7.29mg
40.52%
Vitamin B2:0.67mg
39.66%
Magnesium:137.59mg
34.4%
Folate:114.23µg
28.56%
Vitamin K:28.59µg
27.23%
Vitamin B5:2.45mg
24.48%
Zinc:3.41mg
22.73%
Calcium:152.64mg
15.26%
Source:My Recipes