Grilled Swordfish
Grilled Swordfish - An especially delicious fish that has a texture like steak
Healthy, because
Even smarter
Nutritional values
This Thai specialty contains almost half your daily iodine requirement. This essential but scarce trace element is indispensable for our thyroid gland, and helps regulate metabolism, heart rate and body temperature.
Instead of the leafy cabbage Soi Sam, its relative Paksoi can be used. If you can't find either in your local market, Chinese cabbage and Swiss chard are great alternatives.
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 20.5 mg | (171 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 829 mg | (21 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 90 μg | (45 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 288 mg | |||
| Cholesterol | 70 mg |
Ingredients
- Ingredients
- 2 ozs cane sugar
- 2 garlic cloves
- 1 pc ginger
- 1 red chili pepper
- 1 Lime
- 4 Tbsps Thai fish sauce
- 4 Swordfish fillet (each about 7 ounces)
- 5 Tbsps Peanut oil
- 1 tsp sesame oil
- 4 sprigs Thai basil
- salt
- peppers
- 16 ozs Bok Choy
Kitchen utensils
Preparation steps
Bring sugar and 3/4 cup water to a boil, then reduce heat and simmer for about 5 minutes until it forms a light syrup. Allow syrup to cool completely.
Peel garlic and ginger and chop very finely. Halve chile pepper lengthwise, remove seeds, rinse and pat dry. Chop chile coarsely. Squeeze juice from lime.
Add garlic, ginger, chile and lime juice to syrup along with about half of the fish sauce and stir to combine.
Rinse fish and pat dry. Place in a shallow bowl, pour the garlic mixture over fish, cover and let marinade for 3 hours in refrigerator, turning the fish over halfway through.
Whisk remaining lime juice and fish sauce with 4 tablespoons sesame oil.
Rinse basil, shake dry, pluck leaves and cut into chiffonade. Add basil to liime-fish sauce mixture, season with salt and pepper and set aside.
Rinse bok choy and shake dry. Cut off tough ends of stems, then halve larger leaves through the stem.
Remove swordfish from the marinade. Brush a grill pan lightly with vegetable oil and cook the fish for 3-4 minutes on each side, depending on thickness of fish.
Meanwhile, heat remaining vegetable oil in a large skillet over high heat. Add bok choy and cook, tossing, until wilted. Add 5 tablespoons water to skillet, cover, and cook over medium heat for another 4 minutes. Season with salt and pepper. Remove bok choy and drain well. Divide bok choy among 4 plates, add swordfish, and pour the fish sauce on top. Serve immediately, with jasmine rice if desired.
