Health coaching Australia | Holistic health coach | Keto diet cookbook Scott Gooding

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.
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Serves

forksvg 1

Preptime

clocksvg 00hr 05min

Cooktime

clocksvg 00hr 06min

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:

print_icon
  • 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

The cookbook companion to The Keto Diet,
includes 150 delicious Keto-friendly reipes, all
gluten-free, low sugar, soy-free and non-GMO.