Swordfish with Tomatoes and Capers

Gluten Free
Health score
55%
Swordfish with Tomatoes and Capers
57 min.
4
598kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black freshly ground
  • tablespoons capers drained
  • tablespoons chicken stock see 
  • tablespoons cooking wine dry white good
  • cup fennel bulb chopped (1 bulb)
  • 0.5 cup basil leaves fresh chopped
  • servings basil leaves fresh
  • teaspoon garlic minced
  • teaspoon kosher salt 
  • tablespoons olive oil good
  • 28 ounces plum tomatoes canned drained
  • 2.5 pounds swordfish fillets 1-inch-thick ()
  • tablespoon butter unsalted
  • cup onion yellow chopped (1 onion)

Equipment

  • frying pan
  • grill

Directions

  1. Watch how to make this recipe.
  2. For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft.
  3. Add the garlic and cook for 30 seconds.
  4. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes.
  5. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid.
  6. Add the basil, capers, and butter and cook for 1 minute more.
  7. Prepare a grill with hot coals.
  8. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook.
  9. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves.
  10. Serve hot or at room temperature.

Nutrition Facts

Calories598kcal
Protein39.98%
Fat50.28%
Carbs9.74%

Properties

Glycemic Index
81.75
Glycemic Load
3.45
Inflammation Score
-10
Nutrition Score
42.865217664967%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
0.23mg
Hesperetin
0.03mg
Naringenin
1.38mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2mg
Kaempferol
5.69mg
Myricetin
0.28mg
Quercetin
16.24mg

Nutrients percent of daily need

Calories:597.59kcal
29.88%
Fat:32.84g
50.53%
Saturated Fat:7.92g
49.51%
Carbohydrates:14.32g
4.77%
Net Carbohydrates:10.27g
3.73%
Sugar:8g
8.89%
Cholesterol:194.86mg
64.95%
Sodium:956.69mg
41.6%
Alcohol:0.77g
100%
Alcohol %:0.17%
100%
Protein:58.75g
117.51%
Vitamin D:39.46µg
263.06%
Selenium:163.48µg
233.54%
Vitamin B3:23.57mg
117.86%
Vitamin B6:1.78mg
89.19%
Vitamin B12:4.83µg
80.42%
Phosphorus:802.17mg
80.22%
Vitamin E:8.61mg
57.38%
Vitamin K:58.75µg
55.95%
Potassium:1842.38mg
52.64%
Vitamin A:2382.28IU
47.65%
Vitamin C:34.08mg
41.31%
Magnesium:118.22mg
29.56%
Manganese:0.48mg
24.09%
Vitamin B1:0.31mg
20.94%
Fiber:4.05g
16.22%
Zinc:2.41mg
16.07%
Copper:0.3mg
15.22%
Folate:53.87µg
13.47%
Vitamin B2:0.23mg
13.25%
Vitamin B5:1.3mg
12.97%
Iron:2.23mg
12.39%
Calcium:69.55mg
6.96%