Swordfish Panini with Arugula and Lemon Aioli

Dairy Free
Very Healthy
Health score
59%
Swordfish Panini with Arugula and Lemon Aioli
11 min.
4
1023kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • loaf focaccia bread 
  • clove garlic minced
  • cloves garlic minced
  • cups arugula greens fresh
  • tablespoon herbs de provence 
  • tablespoons juice of lemon fresh
  •  lemon zest 
  • 0.7 cup mayonnaise 
  • 1.5 tablespoons olive oil 
  • 0.3 teaspoon salt 
  • servings salt and pepper black freshly ground
  • 24 ounce equal sizes of swordfish 

Equipment

  • bowl
  • frying pan

Directions

  1. Mix together all the ingredients in a small bowl. Set aside.
  2. For the Swordfish Panini: Warm the olive oil in a large, heavy skillet over medium-high heat. While the pan heats, season the fish with salt and pepper. Rub the herbs de Provence and minced garlic all over the fish. Cook the fish in the skillet until just cooked through and golden, about 2 to 3 minutes per side, depending on the thickness of the fish.
  3. Cut the bread into 4 sandwiches that will accommodate the size of the fish fillet.
  4. Cut the bread in half to make a top and bottom for the sandwich.
  5. Spread the Lemon Aioli on both halves of the sandwich. Top the bottom half with a handful (about 1/2 cup) of arugula greens. Top the arugula greens with the cooked swordfish, and top the sandwich with the remaining bread.
  6. Serve immediately.

Nutrition Facts

Calories1023kcal
Protein20.67%
Fat46.32%
Carbs33.01%

Properties

Glycemic Index
58.17
Glycemic Load
43.73
Inflammation Score
-8
Nutrition Score
46.67434754579%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:1023.25kcal
51.16%
Fat:52.32g
80.49%
Saturated Fat:9.04g
56.5%
Carbohydrates:83.89g
27.96%
Net Carbohydrates:76.44g
27.8%
Sugar:10.25g
11.38%
Cholesterol:127.94mg
42.65%
Sodium:1330.74mg
57.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.55g
105.09%
Selenium:147.93µg
211.33%
Vitamin D:23.72µg
158.12%
Vitamin B3:22.89mg
114.47%
Manganese:2.22mg
111.17%
Vitamin K:90.07µg
85.78%
Phosphorus:675.28mg
67.53%
Vitamin B6:1.17mg
58.57%
Vitamin B1:0.85mg
56.57%
Vitamin B12:2.94µg
48.94%
Iron:8.32mg
46.2%
Folate:161.71µg
40.43%
Vitamin E:5.83mg
38.89%
Vitamin B2:0.54mg
32.05%
Magnesium:125.43mg
31.36%
Fiber:7.46g
29.82%
Potassium:1022.93mg
29.23%
Calcium:253.16mg
25.32%
Vitamin B5:2.11mg
21.09%
Zinc:3.09mg
20.58%
Copper:0.36mg
17.8%
Vitamin C:11.02mg
13.36%
Vitamin A:499.62IU
9.99%