1 portion contains approximately:
| 345 | kcal |
| 33 g | protein |
| 17 g | fat |
| 15 g | carbohydrates |
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2 filets of swordfish (180 g each)
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2 tbsp lemon juice
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1 tbsp rapeseed oil
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240 g tomatoes
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100 g rocket
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1 tbsp olive oil
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1 tbsp balsamic vinegar
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2 slices of wholegrain bread
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Pepper
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Salt
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1
Rinse the fish under cold water and pat dry. Drizzle with lemon juice and salt.
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2
Heat the rapeseed oil in a pan. Sauté the fish for about 5 minutes on each side. Season with salt and pepper.
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3
Wash and clean the tomatoes and rocket.
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4
Cut the tomatoes into cubes approximately 1 cm in size. Cut the rocket into 1-cm-wide strips.
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5
Mix the tomatoes and rocket, add olive oil and vinegar and season with salt and pepper.
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6
Divide the fish between 2 plates and cover with the tomato-rocket mixture.
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7
Serve with 1 slice of wholegrain toast.