The Grilled swordfish with lemon is a healthy and easy recipe to prepare, perfect if you’re on a diet . Thanks to the combined action of swordfish and lemon , you will fill up on nutrients for your body. Furthermore, the cooking technique used makes it particularly light.
You can use the swordfish recipe with lemon as a second course , accompanied by a portion of vegetables, such as a fresh salad.
Grilled swordfish with lemon, nutritional properties
Swordfish and lemon are two foods that cannot be missing from your diet . Here because.
- The swordfish (110 kcal per 100 grams) is a valuable source of high biological value protein , that is rich in essential amino acids. It contains a good amount of polyunsaturated fats that are excellent for the body. The omega 3 , in fact, help prevent cardiovascular disease , protect the brain from degenerative diseases and are also recommended for reducing inflammation, the cause of many diseases. It also provides many mineral salts, such as iron , potassium, calcium, and vitamins such as B6 and B12 . The organoleptic quality of the fishfresh compared to the frozen one it can be modified, but the nutritional aspects are almost identical, so choose also fresh or frozen fish according to what you prefer or is more comfortable for you.
- The lemon helps increase iron bioavailability of foods to which it is associated, in this case the swordfish.For this it performs a contrasting function of anemia. It does this thanks to vitamin C , which is essential for keeping your immune system healthy and also acts as an antioxidant . Furthermore, lemon stimulates the growth of bones and gums, it is useful for alleviating joint pain and reducing the negative effects of stress .
- The ‘ extra virgin olive oil , finally, is among the best fat you can choose to use in your daily diet. It is rich in monounsaturated fats that make it a valuable ally of your cardiovascular system. In addition, this type of fat helps keep bad cholesterol (LDL) in check in favor of ‘good’ cholesterol (HDL) , which cleans the arteries.
Find out how to make Grilled swordfish with lemon
Grilled swordfish with lemon
Dish fish main courses
Portions 4 people
Calories per Person 200
Total calories 800
4 swordfish slices (120 g each)
4 tsp extra virgin olive oil
Clean the slice of fish by removing the skin.
Take two lemons and squeeze them.
Mix the lemon juice with a splash of tabasco (your choice) and add some chopped parsley.
Pour the sauce into a pan large enough to hold the slice of swordfish.
Arrange it in the pan and let stand for 15 minutes, turning it halfway through.
Heat the barbecue, grill pan or grill.
When the grill pan is hot, cook the swordfish, counting about 4 minutes per side.
Raw add the extra virgin olive oil.
If you have kept the swordfish steaks in the fridge, take them out half an hour before preparing them, otherwise the cold, in contact with the hot plate, will lower the temperature, compromising cooking.
As an alternative to parsley you can use rosemary or oregano. In addition to the marinade you can also add chilli or grated fresh ginger to make your swordfish grilled even more aromatic.
When the swordfish is almost ready you can also blend it with half a glass of white wine.
Those who prefer can cook the swordfish steaks on the plate and then flavor them, hot, in the marinade sauce: the heat will help the fish to flavor in a short time.
How to store grilled swordfish
You can keep the swordfish steaks grilled in the fridge for a day, covered with plastic wrap: they are also excellent cold. Just take them out of the fridge half an hour before consuming them to enjoy them at best.