Your Recipe

Swordfish Steak

Ingrédient Quantité Calories
Jus de citron 30g 7kcal
Ail 6g 9kcal
Huile d'olive 30g 265kcal
Poisson, espadon, cru 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.

Valeurs nutritives
Taille des portions 67 g | ml
Quantité par portion 142
595
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 14%
Gras saturés 1.8g 9%
Sodium 41mg 2%
Total des glucides 1g 0%
Fibres alimentaires 0.1g 0%
Sucre 0.2g
Protéine 10g 20%
Vitamine D 7mcg 35%
Calcium 5.7mg 0%
Fer 0.3mg 1%
Potassium 223mg 5%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 18 mcg 2%
Thiamine [B1] 0.042 mg 4%
Riboflavine [B2] 0.029 mg 2%
Niacine [B3] 3.897 mg 24%
Acide pantothénique [B5] 0.194 mg 4%
Vitamine B6 0.293 mg 17%
Cobalamine [B12] 0.85 mcg 0%
Floate [B9] 2.545 mcg 0%
Vitamine C 3.371 mg 4%
Vitamine D 6.95 mcg 35%
Vitamine E 2.102 mg 14%
Vitamine K 4.591 mcg 4%
Bétaïne 0.008 mg 0%
Choline 33.253 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 1 g 0%
Sugars 0.2 g 0%
Fibres alimentaires 0.1 g 0%
Carbohydrate 1 g 0%
Glucides nets 0.8g
acides aminés
nutriment Quantité DV
Alanine 0.601 g 0%
Arginine 0.602 g 0%
Acide aspartique 1.021 g 0%
Cystéine 0.107 g 0%
Acide glutamique 1.49 g 0%
Glycine 0.478 g 0%
Histidine 0.293 g 0%
Isoleucine 0.459 g 0%
Leucine 0.809 g 0%
Lysine 0.913 g 0%
Méthionine 0.294 g 0%
Phénylalanine 0.389 g 0%
Proline 0.352 g 0%
Sérine 0.407 g 0%
Thréonine 0.436 g 0%
Tryptophane 0.112 g 0%
Tyrosine 0.335 g 0%
Valine 0.514 g 0%
Minéraux
nutriment Quantité DV
Calcium 5.74 mg 0%
Cuivre 0.03 mg 3%
Fluorure 0 mcg 0%
Fer 0.26 mg 1%
Magnésium 15.33 mg 4%
Manganèse 0.03 mg 1%
Phosphore 130.4 mg 10%
Potassium 222.82 mg 5%
Sélénium 28.92 mcg 53%
Sodium 40.98 mg 2%
Zinc 0.35 mg 3%
autres
nutriment Quantité DV
Eau 44.502 g 0%
Cendres 0.758 g 0%