Swordfish with Smoked Paprika

Gluten Free
Dairy Free
Health score
42%
Swordfish with Smoked Paprika
20 min.
4
348kcal

Suggestions


Looking for a quick and delightful seafood dish that’s gluten-free and dairy-free? Look no further! Our Swordfish with Smoked Paprika is not only packed with flavor but also comes together in just 20 minutes, making it the perfect choice for a busy lunch or an elegant dinner. Swordfish, a firm and meaty fish, is beautifully enhanced by the rich and smoky notes of Spanish smoked paprika, creating a dish that’s sure to impress.

This simple yet sophisticated recipe features succulent cubes of swordfish that are seared to perfection, locking in their natural juices and creating a delectable crust. The accompanying sauce, bursting with the freshness of diced Roma tomatoes and the crunch of toasted pine nuts, adds a delightful contrast that elevates the dish to new heights. With the fragrant aromas of garlic and parsley swirling through the air, you’ll find it hard to resist digging in right away!

Whether you’re serving it for a special occasion or simply enjoying it on a weeknight, this meal is sure to become a favorite in your household. With each bite, you’ll relish the combination of flavors, all while maintaining a healthy and wholesome profile. So, let’s get cooking and enjoy a plate of Swordfish with Smoked Paprika that’s as nourishing as it is delicious!

Ingredients

  • tablespoons olive oil extra virgin 
  • pound equal sizes of swordfish white firm
  • servings salt 
  •  garlic cloves sliced thin
  • 0.3 cup pinenuts toasted
  • tablespoons white wine 
  •  roma diced seeded
  • 0.3 cup parsley chopped
  • teaspoons paprika smoked spanish
  • servings bell pepper black

Equipment

  • bowl
  • frying pan

Directions

  1. Remove the skin from the swordfish and cut it into cubes. Salt the fish well and dust the cubes in flour.
  2. Sear swordfish chunks:
  3. Heat the olive oil in a sauté pan large enough to hold all the swordfish chunks in one layer. Sear them well on at least two sides. Give the first side 1-2 minutes, then sear other sides for 30 seconds to 1 minute each.
  4. When the swordfish is cooked, remove it to a bowl and reserve.
  5. Make the sauce:
  6. Add the garlic slices to the pan used to sauté the fish and sauté 30 seconds or so. The second the garlic begins to brown, add the tomatoes, parsley, white wine, pine nuts and paprika.
  7. Add fish to sauce: Toss to combine and cook 1 minute, then add the swordfish back to the pan, toss to combine and cook another 30 seconds or so.
  8. Serve at once.

Nutrition Facts

Calories348kcal
Protein28.67%
Fat62.78%
Carbs8.55%

Properties

Glycemic Index
40.5
Glycemic Load
1.5
Inflammation Score
-9
Nutrition Score
30.595217248668%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.86mg
Apigenin
8.09mg
Luteolin
0.05mg
Kaempferol
0.17mg
Myricetin
0.74mg
Quercetin
0.75mg

Nutrients percent of daily need

Calories:347.84kcal
17.39%
Fat:24.23g
37.27%
Saturated Fat:3.74g
23.39%
Carbohydrates:7.42g
2.47%
Net Carbohydrates:5.11g
1.86%
Sugar:3.76g
4.18%
Cholesterol:74.84mg
24.95%
Sodium:295.6mg
12.85%
Alcohol:0.77g
100%
Alcohol %:0.36%
100%
Protein:24.9g
49.79%
Vitamin D:15.76µg
105.08%
Selenium:65.44µg
93.49%
Vitamin K:83.22µg
79.26%
Vitamin B3:10.07mg
50.35%
Manganese:0.96mg
48.22%
Vitamin A:1972.24IU
39.44%
Vitamin B6:0.77mg
38.48%
Phosphorus:376.32mg
37.63%
Vitamin E:5.58mg
37.17%
Vitamin B12:1.93µg
32.13%
Vitamin C:22.38mg
27.13%
Potassium:872.28mg
24.92%
Magnesium:72.55mg
18.14%
Copper:0.25mg
12.36%
Vitamin B1:0.17mg
11.42%
Zinc:1.61mg
10.76%
Iron:1.79mg
9.94%
Fiber:2.32g
9.27%
Folate:29.91µg
7.48%
Vitamin B2:0.12mg
7.15%
Vitamin B5:0.59mg
5.87%
Calcium:30.84mg
3.08%