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.

Estimated Nutrition

Per Serving Total
Calories 648.5 kcals 648.5 kcals
Carbohydrates 24.8 grams 24.8 grams
Fat 48.6 grams 48.6 grams
Protein 34.2 grams 34.2 grams
Cook Time
25 mins
Produces
1 person
Allergies
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
ml
NutsSeeds
1
1
Salt
To taste
1
1
Black Pepper
Freshly ground, to taste
2
tbsp
1
clove
Garlic
Finely chopped
1
pinch
1
pinch
3
tbsp
Coriander
Chopped
1
tbsp
Coriander
Fresh, chopped for garnish
OilsFats
15
ml
Olive Oil
For the swordfish
15
ml
Olive Oil
For the stew
Seafood
100
g
Vegetables
100
g
Butternut Squash
Peeled and cubed
50
g
Broccoli
Steamed

Steps

  • 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.