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Swordfish with rocket and tomato
Pesce spada con contorno di rucola e pomodori
Fish Dishes for losing weight
Swordfish with rocket and tomato
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2

1 portion contains approximately:

345 kcal
33 g protein
17 g fat
15 g carbohydrates

 

  • 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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