Your Recipe

Swordfish Steak

Zutat  Menge  Kalorien 
Zitronensaft 30g 7kcal
Knoblauch 6g 9kcal
Olivenöl 30g 265kcal
Fisch, Schwertfisch, roh 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.

Nährwertangaben 
Portionsgröße  67 g | ml
Menge pro Portion  142
595
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.8g 9%
Natrium 41mg 2%
Gesamte Kohlenhydrate  1g 0%
Ballaststoffe  0.1g 0%
Zucker  0.2g
Protein  10g 20%
Vitamin D 7mcg 35%
Kalzium 5.7mg 0%
Eisen  0.3mg 1%
Kalium 223mg 5%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 18 mcg 2%
Thiamin [B1] 0.042 mg 4%
Riboflavin [B2] 0.029 mg 2%
Niacin [B3] 3.897 mg 24%
Pantothensäure [B5] 0.194 mg 4%
Vitamin B6 0.293 mg 17%
Cobalamin [B12] 0.85 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  1 g 0%
Sugars 0.2 g 0%
Ballaststoffe  0.1 g 0%
Carbohydrate 1 g 0%
Netto-Kohlenhydrate 0.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.601 g 0%
Arginin 0.602 g 0%
Asparaginsäure 1.021 g 0%
Cystein 0.107 g 0%
Glutaminsäure 1.49 g 0%
Glycin 0.478 g 0%
Histidin 0.293 g 0%
Isoleucin 0.459 g 0%
Leucin 0.809 g 0%
Lysin 0.913 g 0%
Methionin 0.294 g 0%
Phenylalanin 0.389 g 0%
Prolin 0.352 g 0%
Serin 0.407 g 0%
Threonin 0.436 g 0%
Tryptophan 0.112 g 0%
Tyrosin 0.335 g 0%
Valin 0.514 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 5.74 mg 0%
Kupfer 0.03 mg 3%
Fluorid 0 mcg 0%
Eisen  0.26 mg 1%
Magnesium 15.33 mg 4%
Mangan 0.03 mg 1%
Phosphor 130.4 mg 10%
Kalium 222.82 mg 5%
Selen 28.92 mcg 53%
Natrium 40.98 mg 2%
Zink 0.35 mg 3%
andere
Nährstoff Menge  DV
Wasser 44.502 g 0%
Asche 0.758 g 0%