Swordfish with Balsamic Glaze
1 swordfish steak (about 120g)
10g butter
5g Dijon mustard
5g honey
1 tablespoon balsamic vinegar
10g capers
Melt butter in a non-stick skillet along with the honey. Add the mustard and balsamic vinegar and mix.
Add the swordfish fillet to the pan and cook for about 4-5 minutes on either side, depending on the thickness of your steak. The sauce should reduce and become syrupy, but not burn, so keep the heat low and swirl the pan regularly.
Remove the fish and keep warm. Strain the sauce (if required/desire) and add the capers. Pour the sauce over the fish and serve.
I had this with
170g cauliflower, steamed
100g fine beans, steamed
200g potatoes, parboiled and roasted
Nutrition Data
Calories (kcal) 401.7
Carbohydrate (g) 33.5
Protein (g) 31.5
Fat (g) 15.9
Fibre (g) 7.6
1 swordfish steak (about 120g)
10g butter
5g Dijon mustard
5g honey
1 tablespoon balsamic vinegar
10g capers
Melt butter in a non-stick skillet along with the honey. Add the mustard and balsamic vinegar and mix.
Add the swordfish fillet to the pan and cook for about 4-5 minutes on either side, depending on the thickness of your steak. The sauce should reduce and become syrupy, but not burn, so keep the heat low and swirl the pan regularly.
Remove the fish and keep warm. Strain the sauce (if required/desire) and add the capers. Pour the sauce over the fish and serve.
I had this with
170g cauliflower, steamed
100g fine beans, steamed
200g potatoes, parboiled and roasted
Nutrition Data
Calories (kcal) 401.7
Carbohydrate (g) 33.5
Protein (g) 31.5
Fat (g) 15.9
Fibre (g) 7.6
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