Swordfish Balls and Red Gravy

Health score
18%
Swordfish Balls and Red Gravy
190 min.
12
414kcal

Suggestions

Ingredients

  • 0.8 cup breadcrumbs fresh
  • 28 ounce canned tomatoes crushed canned
  • 0.3 cup capers fresh salted rinsed
  •  eggs 
  • 0.5 cup basil leaves fresh
  • cloves garlic chopped
  • cloves garlic finely minced
  • 12 servings salt and ground pepper 
  • 0.3 cup olive oil 
  • tablespoons olive oil 
  • 0.3 cup olives black italian pitted quartered
  • small onion chopped
  • 0.3 cup parsley fresh italian chopped
  • 12 servings soup noodles for serving
  • 0.5 cup pecorino romano cheese grated
  • pound equal sizes of swordfish 
  • tablespoon tomato paste 

Equipment

  • food processor
  • bowl
  • frying pan
  • pot

Directions

  1. Remove the skin from the swordfish and cut into chunks.
  2. Place the chunks in a food processor and pulse until the texture resembles ground beef.
  3. Place in a large bowl and add the breadcrumbs, parsley, cheese, garlic, egg and some salt and pepper.
  4. Mix well. Cover the bowl and place in the refrigerator for 2 hours.
  5. Heat the olive oil in a large pot over medium heat.
  6. Add the garlic and onions and saute until softened, about 5 minutes.
  7. Add the capers, olives and tomato paste and saute for 2 to 3 minutes.
  8. Add the crushed tomatoes, fresh basil and salt and pepper to taste.
  9. Let simmer on low for 30 minutes.
  10. Remove the swordfish mixture from the refrigerator.
  11. Heat the olive oil in a large frying pan over medium heat. Form the mixture into balls a little smaller than a tennis ball. You should get about 12 balls.
  12. Place into the frying pan and fry to golden brown on each side, 3 to 4 minutes per side.
  13. Remove and add these balls to your gravy. Simmer for another 30 minutes.
  14. Serve the swordfish balls and gravy over your favorite pasta.

Nutrition Facts

Calories414kcal
Protein18.27%
Fat30.14%
Carbs51.59%

Properties

Glycemic Index
31.08
Glycemic Load
18.59
Inflammation Score
-6
Nutrition Score
20.046086829642%

Flavonoids

Apigenin
2.7mg
Luteolin
0.04mg
Isorhamnetin
0.29mg
Kaempferol
4.85mg
Myricetin
0.21mg
Quercetin
7.5mg

Nutrients percent of daily need

Calories:413.62kcal
20.68%
Fat:13.87g
21.34%
Saturated Fat:2.87g
17.96%
Carbohydrates:53.42g
17.81%
Net Carbohydrates:49.59g
18.03%
Sugar:5.34g
5.93%
Cholesterol:42.92mg
14.31%
Sodium:382.68mg
16.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.92g
37.84%
Selenium:61.31µg
87.58%
Manganese:0.77mg
38.42%
Vitamin D:5.35µg
35.66%
Vitamin K:34.91µg
33.25%
Phosphorus:280.47mg
28.05%
Vitamin B3:5.26mg
26.31%
Vitamin B6:0.44mg
21.75%
Vitamin E:3.07mg
20.5%
Copper:0.35mg
17.72%
Magnesium:63.39mg
15.85%
Potassium:540.55mg
15.44%
Fiber:3.83g
15.32%
Vitamin B1:0.21mg
13.73%
Iron:2.47mg
13.72%
Vitamin B12:0.75µg
12.43%
Vitamin C:9.28mg
11.24%
Calcium:106.36mg
10.64%
Zinc:1.54mg
10.28%
Vitamin B2:0.16mg
9.42%
Vitamin A:419.94IU
8.4%
Folate:33.51µg
8.38%
Vitamin B5:0.7mg
6.97%