Grilled Swordfish with Polenta

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Grilled Swordfish with Polenta
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
610
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie610 cal.(29 %)
Protein46 g(47 %)
Fat30 g(26 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage6.7 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D3.6 μg(18 %)
Vitamin E5.4 mg(45 %)
Vitamin K79.1 μg(132 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin23 mg(192 %)
Vitamin B₆0.8 mg(57 %)
Folate64 μg(21 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C28 mg(29 %)
Potassium1,086 mg(27 %)
Calcium268 mg(27 %)
Magnesium83 mg(28 %)
Iron3.4 mg(23 %)
Iodine106 μg(53 %)
Zinc4.6 mg(58 %)
Saturated fatty acids7.6 g
Uric acid267 mg
Cholesterol84 mg
Complete sugar5 g

Ingredients

for
4
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
For the polenta
200 grams Cornmeal
salt
75 grams Parmesan (freshly grated)
2 Tbsps olive oil
How healthy are the main ingredients?
Parmesanolive oilolive oilsalt

Preparation steps

1.

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.

2.

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.