Recipe: Swordfish with rocket and tomato

Written by Kevin, Nutritionist (M.Sc. Medical Science)

1 portion contains approximately: 445 kcal - 33 g protein - 17 g fat - 15 g carbohydrate

Ingredients (for 2 persons)

  • 2 filets of swordfish (180 g each)
  • 2 tbsp lemon juice
  • 1 tbsp rapeseed oil
  • 240 g tomatoes
  • 100 g rocket
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • Pepper
  • Salt
  • 2 slices of wholegrain bread


  1. Rinse the fish under cold water and pat dry. Drizzle with lemon juice and salt.
  2. Heat the rapeseed oil in a pan. Sauté the fish for about 5 minutes on each side. Season with salt and pepper.
  3. Wash and clean the tomatoes and rocket.
  4. Cut the tomatoes into cubes approximately 1 cm in size. Cut the rocket into 1-cm-wide strips.
  5. Mix the tomatoes and rocket, add olive oil and vinegar and season with salt and pepper.
  6. Divide the fish between 2 plates and cover with the tomato-rocket mixture.
  7. Serve with 1 slice of wholegrain toast.
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