Swordfish with Melon Salsa
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
232
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 232 cal. | (11 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 8.1 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 20 μg | (7 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 788 mg | (20 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 231 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 slices Swordfish (about 200 grams each)
- lemons
- salt
- freshly ground peppers
- 400 grams Watermelon
- ½ Cucumber (200 grams)
- 2 shallots
- 2 garlic cloves
Preparation steps
1.
Sprinkle fish with lemon juice and season with salt and pepper. Peel, core and dice melon. Rinse cucumber, cut in half lengthwise and scrape out seeds with a small spoon. Finely chop cucumber. Peel and finely chop shallots.
2.
Peel and press garlic through a garlic press. Rinse and chop basil. Combine melon, cucumber, shallot, garlic, basil and lemon juice and season with salt and pepper. Grill swordfish, about 3 minutes per side. Serve swordfish with melon salsa.
