
Nutrition Facts
Servings:
1
Amount Per Serving:
250 g
Calories
239
Protein:
33.5 g
Total Carbohydrates:
4 g
Sugar:
2.5 g
fibre:
Total Fat:
8.9 g
Saturated:
4.4 g
Trans:
Unsaturated:
Cholesterol:
Sodium:
929 mg
Pan Fried MSC Swordfish
We only eat swordfish occasionally because it’s one of the most over fished ocean animals and when we do we make sure it’s MSC approved. For more information about MSC approved fish head to https://www.msc.org/ . Swordfish is a meaty fish much like a piece of chicken or steak, except more tender. When cooked to perfection it should melt in your mouth. I love this simple fresh side salad to go with it.




Serves
Preptime
Cooktime
Ingredients
-
1 MSC swordfish steak
-
1tbs butter
-
2 garlic cloves - chopped
-
1 tbs capers - roughly chopped
-
3 tomatoes - quatered
-
2 lebanese cucumbers - chopped
-
1/4 bunch basil leaves - ripped
-
splash olive oil
-
1 lime (half for fish, half for dressing)
-
pinch sea salt
-
pinch black pepper
Method:
- Place the butter on a medium heat and add the garlic and capers
- Cook the garlic for 2 minutes
- Place the fish into the pan and cook for 2-3 minutes on each side (times vary according to thickness)
- Remove the fish from the heat and set aside
- In a bowl mix the tomatoes, cucumber and basil
- Dress the salad with the lime and olive oil
- Squeeze half a lime over the fish and serve with the salad
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