- 0:10 Prep
- 0:05 Cook
- 4 Servings
- Capable cooks
It only takes 15 minutes to create this eye-catching swordfish meal.
Ingredients
- 60ml (1/4 cup) olive oil
- 4 small (about 125g each) swordfish steaks
- 2 red onions, thickly sliced crossways
- 2 (about 140g each) ripe tomatoes, finely chopped
- 2 tablespoons coarsely chopped fresh continental parsley
- 2 tablespoons drained capers
- Salt & freshly ground black pepper
- 1 bunch rocket, ends trimmed, washed, dried
- 4 crusty white shell bread rolls
Method
- Step 1Heat 1 tablespoon of the oil in a large frying pan over medium-high heat. Add the swordfish and onion. Cook for 2-3 minutes each side or until the fish is brown and just cooked through, and the onion softens.
- Step 2Meanwhile, combine the tomato, parsley, capers and remaining oil in a medium bowl. Season with salt and pepper.
- Step 3Divide the onion among serving plates. Top with the swordfish steaks and tomato & caper salsa. Serve immediately with the rocket and bread rolls.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2441 kj
Energy
29g
Fat Total
6g
Saturated Fat
5g
Fibre
38g
Protein
81mg
Cholesterol
511.06mg
Sodium
6g
Carbs (sugar)
39g
Carbs (total)
All nutrition values are per serve
Notes
Leftovers: Use capers to make tartare sauce and serve with seafood.
- Author: Jane Charlton
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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