Your Recipe

Swordfish Steak

Složka Množství Kalorie
Citronová šťáva 30g 7kcal
Česnek 6g 9kcal
Olivový olej 30g 265kcal
Ryby, mečoun, syrová 200g 288kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

347. Swordfish Steak
Ingredients:
• 2 swordfish steaks, about 200g each
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• Chopped fresh herbs (such as parsley or dill) for garnish
Instructions:
1. Season swordfish steaks with salt and pepper on both sides.
2. In a bowl, whisk together olive oil, lemon juice, and minced garlic.
3. Brush the swordfish steaks with the olive oil mixture.
4. Heat a grill pan or skillet over medium-high heat.
5. Grill swordfish steaks for 3-4 minutes on each side, or until cooked through and grill marks appear.
6. Remove swordfish steaks from grill and let them rest for a few minutes.
7. Serve swordfish steaks hot, garnished with chopped fresh herbs.

nutriční údaje
Velikost porce 67 g | ml
Množství na porci 142
595
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 11g 14%
Nasycené tuky 1.8g 9%
Sodík 41mg 2%
Sacharidy celkem 1g 0%
Vláknina 0.1g 0%
Cukr 0.2g
Bílkoviny 10g 20%
Vitamin D 7mcg 35%
Vápník 5.7mg 0%
Železo 0.3mg 1%
Draslík 223mg 5%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 18 mcg 2%
Thiamin [B1] 0.042 mg 4%
Riboflavin [B2] 0.029 mg 2%
Niacin [B3] 3.897 mg 24%
Kyselina pantotenová [B5] 0.194 mg 4%
Vitamin B6 0.293 mg 17%
Kobalamin [B12] 0.85 mcg 0%
Floát [B9] 2.545 mcg 0%
Vitamin C 3.371 mg 4%
Vitamin D 6.95 mcg 35%
Vitamin E 2.102 mg 14%
Vitamin K 4.591 mcg 4%
Betain 0.008 mg 0%
Cholin 33.253 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 1 g 0%
Sugars 0.2 g 0%
Vláknina 0.1 g 0%
Carbohydrate 1 g 0%
Čisté sacharidy 0.8g
aminokyseliny
živina Množství DV
Alanin 0.601 g 0%
Arginin 0.602 g 0%
Kyselina asparagová 1.021 g 0%
Cystein 0.107 g 0%
kyselina glutamová 1.49 g 0%
Glycin 0.478 g 0%
Histidin 0.293 g 0%
Izoleucin 0.459 g 0%
Leucin 0.809 g 0%
Lysin 0.913 g 0%
Metionin 0.294 g 0%
Fenylalanin 0.389 g 0%
Prolin 0.352 g 0%
Serin 0.407 g 0%
Treonin 0.436 g 0%
Tryptofan 0.112 g 0%
Tyrosin 0.335 g 0%
Valin 0.514 g 0%
Minerály
živina Množství DV
Vápník 5.74 mg 0%
Měď 0.03 mg 3%
Fluorid 0 mcg 0%
Železo 0.26 mg 1%
Hořčík 15.33 mg 4%
Mangan 0.03 mg 1%
Fosfor 130.4 mg 10%
Draslík 222.82 mg 5%
Selen 28.92 mcg 53%
Sodík 40.98 mg 2%
Zinek 0.35 mg 3%
další
živina Množství DV
Voda 44.502 g 0%
Popel 0.758 g 0%