Mexican-Style Swordfish
Mexican-Style Swordfish - A spicy fish and vegetable combo from Mexico
Healthy, because
Even smarter
Nutritional values
The omega-3 fatty acids from the swordfish helps to lower elevated triglyceride levels in the blood and thus prevent arteriosclerosis.
Oiled parchment paper is a good substitute for the banana leaves, if you can't find them in your local market.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 20.3 mg | (169 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 848 mg | (21 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 93 μg | (47 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 268 mg | |||
| Cholesterol | 70 mg |
Ingredients
- Ingredients
- 1 Orange
- 1 lemon
- 3 Tbsps Achiote paste
- ½ tsp dried oregano
- 2 tsps Chili powder (i.e. dried ancho chile)
- salt
- peppers
- 1 garlic clove
- 4 Swordfish fillet (or tuna, each 7 oz.)
- 3 Plum tomato (about 7 oz.)
- 1 red Bell pepper
- 4 sprigs oregano
- 11 ozs Banana leaf (or parchment paper)
- 4 Tbsps olive oil
Kitchen utensils
Preparation steps
To make marinade, squeeze juice from orange and lemon and keep separate. In a bowl, combine achiote paste, 3 tablespoons orange juice, 3 tablespoons lemon juice, the oregano, chili powder, 1/4 teaspoon salt and 1/4 teaspoon pepper. Peel and finely chop garlic; add to bowl and mix well.
Pour marinade into a sealable freezer bag. Rinse and pat swordfish steaks dry; place in freezer bag. Add marinade, seal bag and turn to coat fish. Let marinate in the refrigerator for up to 4 hours.
Rinse tomatoes, wipe dry and cut out stem. Cut tomatoes into slices. Cut bell pepper into rings, remove seeds, rinse and pat dry.
Rinse oregano and shake dry. Remove thick veins from the banana leaves or press firmly so that the leaves are easier to fold. Cut leaves into pieces, about approximately 20 x 10 inches.
Rinse and pat banana leaves dry. Place on work surface, shiny side up. Brush leaves with about 1 tablespoon oil.
Place 1 fish fillet in center of each banana leaf, making sure marinade doesn't spill out from leaves. Divide tomato slices and pepper rings over fish and top each with a sprig of oregano. Drizzle with remaining oil.
Fold up leaves around fish to form packets. Use wooden skewers to secure leaves. Place packets on a baking sheet and sprinkle or spray with water. Bake in a preheated oven at approximately 400°F until fish is opaque throughout, 15-18 minutes. (Alternately, grill fish in a covered grill on one side for 10-12 minutes.) Serve immediately.
Comments