Swordfish Steaks with Arugula and Basil Sauce

Gluten Free
Dairy Free
Health score
37%
Swordfish Steaks with Arugula and Basil Sauce
35 min.
4
376kcal

Suggestions

Ingredients

  • bunch arugula coarsely chopped
  •  basil leaves fresh chopped
  • tablespoon parsley fresh chopped
  • cloves garlic crushed
  • servings salt and ground pepper black to taste
  • tablespoons juice of lemon 
  • 0.3 cup olive oil extra-virgin
  • 24 ounce swordfish steaks 

Equipment

  • bowl
  • grill pan

Directions

  1. Wash and pat dry the swordfish steaks; season each with salt and pepper; completely coat each steak with olive oil.
  2. Heat a grill pan over medium heat; cook the steaks in the grill pan for 15 minutes, turning twice.
  3. While the steaks cook, stir together the garlic, parsley, basil, arugula, and lemon juice in a bowl until evenly coated; spoon over the cooked steaks to serve.

Nutrition Facts

Calories376kcal
Protein36.99%
Fat60.65%
Carbs2.36%

Properties

Glycemic Index
49
Glycemic Load
0.35
Inflammation Score
-8
Nutrition Score
27.898695686589%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
2.17mg
Luteolin
0.03mg
Isorhamnetin
1.21mg
Kaempferol
9.88mg
Myricetin
0.17mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:376kcal
18.8%
Fat:25.04g
38.52%
Saturated Fat:4.62g
28.87%
Carbohydrates:2.19g
0.73%
Net Carbohydrates:1.62g
0.59%
Sugar:0.79g
0.88%
Cholesterol:112.26mg
37.42%
Sodium:146.61mg
6.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.35g
68.71%
Vitamin D:23.64µg
157.62%
Selenium:97.95µg
139.93%
Vitamin B3:13.32mg
66.62%
Vitamin K:58.58µg
55.79%
Vitamin B6:0.97mg
48.43%
Vitamin B12:2.89µg
48.19%
Phosphorus:452.46mg
45.25%
Vitamin E:5.53mg
36.85%
Potassium:838.06mg
23.94%
Vitamin A:996.79IU
19.94%
Magnesium:64.55mg
16.14%
Vitamin C:9.06mg
10.99%
Vitamin B1:0.15mg
9.73%
Zinc:1.29mg
8.63%
Folate:34.36µg
8.59%
Manganese:0.16mg
7.89%
Vitamin B5:0.74mg
7.44%
Iron:1.26mg
7%
Vitamin B2:0.12mg
6.99%
Calcium:60.07mg
6.01%
Copper:0.1mg
4.95%
Fiber:0.58g
2.3%
Source:Allrecipes