Italian · lunch, dinner
Involtini di Pesce Spada (Sicilian Stuffed Swordfish Rolls)
Involtini di pesce spada alla siciliana
Video by Speziata on YouTube, in Italian · Open on YouTube
- Pescatarian
- Nut-free
Contains: Gluten, Fish, Milk. Check labels on stock, sauces and spice mixes.
22 g protein and 14 g net carbs a serve: thin swordfish slices rolled round a small amount of bread, caper and olive filling and baked rather than fried; swordfish is rich in selenium and vitamin B12.
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Ingredients 10
Method
The cook speaks Italian; every step is written here in English. Tap a time to watch that step in the video. The video’s English subtitles come on by themselves.
- Skin the swordfish and cut it into very thin slices, 2–3 mm thick (a meat slicer or your fishmonger can do this). 0:45
- Pound the slices lightly with a meat mallet so they are evenly thin, taking care as swordfish is delicate. 1:25
- For the filling, blitz the stale bread in a food processor with the olives and the rinsed capers, then add the breadcrumbs, cheese and parsley and blitz again (or chop everything finely by hand). 1:51
- Tip into a bowl, taste before adding salt (capers and olives are salty), then add pepper and a drizzle of olive oil and mix: it should be slightly moist but still crumbly. 2:43
- Lay the slices out, cover them generously with filling, fold in the sides and roll them up without pressing too hard. 3:22
- Salt lightly and set the rolls in an oiled baking dish. Drizzle with a little oil, sprinkle with a little leftover filling and bake at 200°C (400°F) for about 10 minutes, using the grill setting for a golden top. 3:59
- Serve hot with a drizzle of olive oil, some chopped parsley and a fresh green salad. 5:53
Tip. Rolls can be made a day ahead, covered and chilled, then baked just before serving. They also cook on a hot oiled griddle: about 1 minute a side, seam-side down first, then covered with foil to finish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 20%
- Protein 32%
- Fat 48%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High113%
62 µg a serve, mostly from swordfish (88%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High66%
13 µg a serve, mostly from swordfish (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B12 High56%
1.3 µg a serve, mostly from swordfish (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High45%
0.7 g a serve, mostly from swordfish (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High32%
38 µg a serve, mostly from fresh parsley (86%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High30%
0.5 mg a serve, mostly from swordfish (95%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High21%
3.2 mg a serve, mostly from swordfish (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source10%
450 mg a serve, mostly from swordfish (88%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 7
Magnesium9%
38 mg a serve, mostly from swordfish (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc9%
1 mg a serve, mostly from swordfish (65%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron6%
1.2 mg a serve, mostly from swordfish (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A6%
50 µg a serve, mostly from swordfish (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium4%
50 mg a serve, mostly from ragusano cheese (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C3%
2.8 mg a serve, mostly from fresh parsley (96%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate3%
14 µg a serve, mostly from stale bread (44%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Speziata; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.