Swordfish Involtini: Involtini alla Siciliana

Dairy Free
Very Healthy
Health score
70%
Swordfish Involtini: Involtini alla Siciliana
50 min.
4
800kcal

Suggestions

Ingredients

  • 0.5 cup bread crumbs fresh
  • 56 ounce tomatoes whole crushed peeled canned
  • 0.5 medium carrots finely grated
  • 0.3 cup currants 
  • cup cooking wine dry white
  • servings fennel fronds for garnish
  • 0.3 cup flat-leaf parsley fresh finely chopped for garnish
  • tablespoons thyme leaves dried fresh chopped
  •  garlic cloves peeled thinly sliced
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil extra-virgin for garnish
  • 0.5 cup gaeta olives whole
  •  onion spanish
  •  orange zest 
  • leaves oregano torn fresh
  • tablespoons pinenuts 
  • tablespoon pepper flakes red hot
  • servings salt 
  • 0.3 cup salt-packed capers rinsed drained
  • servings string 
  • 1.5 pound equal sizes of swordfish cut into 4 1/3-inch-thick slices by your fishmonger

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • toothpicks

Directions

  1. Preheat the oven to 400 degrees F.
  2. In a 12-inch ovenproof skillet, add 2 tablespoons of the olive oil, the olives, capers, red pepper flakes, pine nuts and currants. Stir in the tomatoes and wine. Bring to a boil over medium heat. Lower the heat to a simmer and cook for 1 to 2 minutes.
  3. Remove from the heat and set aside.
  4. In a small bowl, combine the bread crumbs, orange zest, parsley, the remaining 2 tablespoons of olive oil, and salt and pepper, and mix well.
  5. Season each piece of fish with salt and pepper and place flat on a work surface.
  6. Spread the breadcrumb mixture evenly across each of the fish pieces and carefully roll each like a jelly roll, securing each roll with string or with toothpicks.
  7. Place the rolls in the skillet with the sauce.
  8. Transfer the skillet to the oven and bake until cooked through, about 10 to 12 minutes.
  9. Place 1 roll on each of 4 warmed dinner plates, spoon some of the sauce over each, and garnish with chopped parsley, torn oregano, fennel fronds and olive oil.
  10. In a 3-quart saucepan, heat the olive oil over medium heat.
  11. Add the onion and garlic and cook until soft and light golden brown, about 8 to 10 minutes.
  12. Add the thyme and carrot and cook 5 minutes more, until the carrot is quite soft.
  13. Add the tomatoes and juice and bring to a boil, stirring often. Lower the heat and simmer for 30 minutes until as thick as hot cereal. Season with salt and serve. This sauce holds 1 week in the refrigerator or up to 6 months in the freezer.;

Nutrition Facts

Calories800kcal
Protein21.7%
Fat53.82%
Carbs24.48%

Properties

Glycemic Index
87.21
Glycemic Load
4.35
Inflammation Score
-10
Nutrition Score
54.697391095369%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.01mg
Hesperetin
0.24mg
Naringenin
0.23mg
Apigenin
8.28mg
Luteolin
2.71mg
Isorhamnetin
1.38mg
Kaempferol
0.55mg
Myricetin
0.81mg
Quercetin
9.17mg

Nutrients percent of daily need

Calories:800.14kcal
40.01%
Fat:46.74g
71.9%
Saturated Fat:7.48g
46.75%
Carbohydrates:47.84g
15.95%
Net Carbohydrates:37.54g
13.65%
Sugar:20.31g
22.57%
Cholesterol:112.26mg
37.42%
Sodium:1572.85mg
68.38%
Alcohol:6.18g
100%
Alcohol %:0.96%
100%
Protein:42.4g
84.8%
Vitamin D:23.64µg
157.62%
Selenium:103.14µg
147.34%
Vitamin K:123.37µg
117.5%
Vitamin B3:18.37mg
91.86%
Vitamin B6:1.68mg
84.14%
Vitamin C:69.2mg
83.88%
Vitamin E:12.37mg
82.45%
Vitamin A:3586.64IU
71.73%
Manganese:1.37mg
68.71%
Phosphorus:632.73mg
63.27%
Potassium:1939.12mg
55.4%
Vitamin B12:2.94µg
48.98%
Iron:8.34mg
46.36%
Fiber:10.3g
41.19%
Magnesium:156.2mg
39.05%
Vitamin B1:0.56mg
37.55%
Vitamin B2:0.52mg
30.82%
Copper:0.62mg
30.76%
Calcium:261.78mg
26.18%
Folate:89.52µg
22.38%
Zinc:2.79mg
18.58%
Vitamin B5:1.47mg
14.75%