Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Yellow Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Swordfish | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 tablespoons extra-virgin olive oil
- 5 cloves of garlic , finely chopped
- 1 cup fresh lemon juice
- 3 pinches salt or to taste
- 3 pinches grated red or black pepper
- 4 tablespoons all-purpose fish seasonings (e.g. grated garlic, cilantro,basil, thyme, paprika, salt, and pepper)
- 4 ea . (32 oz ) swordfish fillets, deboned
- 2 large tomatoes , neatly diced
- 2 medium-size onions , neatly diced
- 2 medium-size yellow bell peppers , neatly diced
- 2 medium-size zucchini , neatly diced
- 2 dashes tabasco sauce
- 1 can (14 oz) tomato paste
Directions
Combine 4 tablespoons of the extra- virgin olive oil in a large bowl, then add all the finely chopped garlic, lemon juice, 2 pinches of salt, 2 pinches of either the red or black pepper , and all of the fish seasonings. Mix them together very well to make a marinade .
Add the fish to the marinade, cover, and marinate in the fridge for about an hour.
Combine the tomatoes, onions, yellow pepper, zucchini, tabasco sauce, remaining extra-virgin olive oil, salt, and pepper in a bowl. Set aside.
Remove the fish from the fridge.
Heat a greased stovetop grill or skillet over medium heat. Add the fish and cook for at least 5 minutes. Flip and cook the other side for about another 4 minutes.
While the fish is cooking, put half of the tomato paste mixture onto a sheet pan and bake in a 350°F oven for about 7 minutes.
Put the remaining half tomato paste mixture on the plate followed by each one of the sword fish fillets. Garnish with the slice from the remaining lemon.
Serve with a side dish such as white rice or attieke.