Healthy Grilling

Swordfish Steaks with Salsa

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Swordfish Steaks with Salsa
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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
426
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein28.82 g(29 %)
Fat19.94 g(17 %)
Carbohydrates35.96 g(24 %)
Sugar added0 g(0 %)
Roughage4.6 g(15 %)
Vitamin A124.62 mg(15,578 %)
Vitamin D18.82 μg(94 %)
Vitamin E3.17 mg(26 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.17 mg(15 %)
Niacin17.41 mg(145 %)
Vitamin B₆1.05 mg(75 %)
Folate60.75 μg(20 %)
Pantothenic acid1.07 mg(18 %)
Biotin4.45 μg(10 %)
Vitamin B₁₂1.84 μg(61 %)
Vitamin C120.93 mg(127 %)
Potassium1,026.08 mg(26 %)
Calcium52.64 mg(5 %)
Magnesium78.09 mg(26 %)
Iron1.44 mg(10 %)
Iodine0.75 μg(0 %)
Zinc1.34 mg(17 %)
Saturated fatty acids3.62 g
Cholesterol88.45 mg

Ingredients

for
4
Ingredients
4 Swordfish fillet (about 6 oz each)
1 tablespoon Lime juice
3 tablespoons olive oil
1 small Pineapple
2 tomatoes
1 onion
3 stalks cilantro
salt
peppers
How healthy are the main ingredients?
olive oiltomatoonionsalt

Preparation steps

1.
Peel the pineapple, cut into quarters lengthwise, cut out the core and finely dice the flesh.
2.
Cut a cross into the tomatoes, drop into boiling water for a few seconds, skin, remove the seeds and finely dice. Peel and finely dice the onion. Mix all the diced ingredients, season with salt and pepper and leave to stand for 10 minutes.
3.
Wash the fish, dab dry, sprinkle with lime juice, season with salt and pepper and brush with oil. Grill for 2 - 3 minutes each side.
4.
Serve on plates, spoon a little salsa on to each piece of fish, and garnish with coriander leaves.