Sesame-Crusted Swordfish with Butternut Stew

Pan-seared sesame-coated swordfish served over a spiced butternut squash stew with steamed broccoli and fresh coriander garnish.

Healthy Seafood Main Course High Protein Swordfish

Estimated Nutrition

Calories

648.5

kcal / serving

648.5 kcal total

Carbs

24.8g

per serving

24.8 g total

Fat

48.6g

per serving

48.6 g total

Protein

34.2g

per serving

34.2 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Fruits

0.5

piece

Lemon

Juice only, for the swordfish

0.5

piece

Lemon

Juice only, for the stew

Liquids

100

Chicken Stock

Hot

NutsSeeds

Salt

To taste

Black Pepper

Freshly ground, to taste

tbsp

Sesame Seeds

clove

Garlic

Finely chopped

pinch

Cumin

pinch

Curry Powder

tbsp

Coriander

Chopped

tbsp

Coriander

Fresh, chopped for garnish

OilsFats

Olive Oil

For the swordfish

Olive Oil

For the stew

Seafood

100

Swordfish Steak

Fresh

Vegetables

100

Butternut Squash

Peeled and cubed

Broccoli

Steamed

Method

Preheat the oven to 200°C.

Rub the swordfish with 7.5ml of olive oil, season with salt and pepper, and coat with sesame seeds.

Heat the remaining 7.5ml of oil in a frying pan and fry the swordfish for two minutes per side.

Pour lemon juice over the fish and set aside.

Heat olive oil in a separate frying pan and fry the garlic, cumin, and curry powder for one minute.

Add the butternut squash and fry for two minutes until coated in spices.

Add the chicken stock, cover, and simmer for 20 minutes until the squash is soft.

Stir in the lemon juice and season to taste.

Plate the stew, garnish with coriander, and serve with the swordfish and steamed broccoli.