Grilled Swordfish with Polenta
Nutritional values
(Percentage of daily recommendation)
| Calorie | 610 cal. | (29 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 79.1 μg | (132 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,086 mg | (27 %) | ||
| Calcium | 268 mg | (27 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 267 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the swordfish
- 700 grams Swordfish
- 4 Tbsps Lime juice
- 4 Tbsps olive oil
- 400 grams Cherry tomatoes
- 1 small Lettuce
- salt
- freshly ground peppers
Preparation steps
For the polenta: combine polenta with 500 ml (approximatley 2 cups) of boiling water and allow to swell. Add Parmesan and spread until about 1.5 cm (approximately 1/2 inch) thick on a baking sheet. Cool and cut polenta into pieces, brush with oil.
For the swordfish: rinse tomatoes. Rinse lettuce, cut lengthwise into pieces and spin dry. Whisk together 2 tablespoons of lime juice and 2 tablespoons of olive oil, season with salt and pepper. Rinse and pat dry fish, cut into bite-sized cubes and drizzle with 2 tablespoons of lime juice, season with salt and pepper and brush with remaining oil. Grill fish and polenta for about 2-3 minutes per side on a hot grill (place into aluminum foil pans). Grill tomatoes and lettuce for a few minutes. Arrange lettuce on plates and drizzle with salad dressing, top with fish, polenta and tomatoes. Serve.
