Swordfish with Salsa
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(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
389
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,061 mg | (27 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 82 μg | (41 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 249 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 slices Swordfish (each about 200 grams)
- juiced lemons
- salt
- freshly ground peppers
- 3 Tbsps olive oil
- 2 stalks Celery
- 1 onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 600 grams Tomatoes
- 100 grams black Olives
- 2 Tbsps small Caper
- 2 bay leaves
- 125 milliliters dry white wine
- 2 Tbsps chopped parsley
Preparation steps
1.
Rinse and finely chop celery. Peel onion and garlic and chop finely.
2.
Blanch tomatoes in hot water for a few seconds, rinse in cold water and peel. Quarter and remove seeds, dice finely.
3.
Heat oil in a pan and saute celery, onion and garlic for a few minutes, add tomatoes, olives, wine and bay leaf and simmer for about 10 minutes. Finally, add parsley and season with salt and pepper to taste. Remove bay leaf.
4.
Rinse fish and pat dry. Heat oil in a pan and cook fish for about 2-3 minutes per side. Season with salt and pepper and arrange on plates. Serve with salsa.
