Fried Swordfish Fillet With Zucchini and Broccoli







A recipe allowed in a diet.

Sometimes a simple fried fish is all you need, especially if you serve it with a light side dish. Take this swordfish fillet, fry it, and then pair it with some healthy, green, lightly cooked vegetables. Like zucchini and broccoli. Nice and healthy, isn’t it?

Nutritional Chart

Calories: 422 kCal / serving

  • Proteins:
  • Fats:
  • Carbs:
  • 8 g
  • 42 g
  • 24 g

Ingredients Needed for Fried Swordfish Fillet With Zucchini and Broccoli

2 garlic cloves
vegetable oil for frying
½ zucchini
½ zucchini
6 broccoli florets
¼ cup heavy cream
14 ounces of sword fish fillet
½ cup flour
1 valerian leaves
½ teaspoon black sesame seeds
½ teaspoon white sesame seeds

How to Make Fried Swordfish Fillet With Zucchini and Broccoli

  1. Heat 2 tablespoons of vegetable oil in a skillet.
  2. Crush the garlic cloves lightly with the flat of a knife, then throw them into the skillet. Stir and cook just 30 seconds, to flavor the oil.
  3. Cut the zucchini and the white zucchini into sticks. Add them to the skillet and start frying them.
  4. When the zucchini starts to brown, add the broccoli florets. Cook for 3-4 more minutes, then add the heavy cream.
  5. Season with salt and pepper.
  6. Season the swordfish fillets with salt. Coat the fillets with flour.
  7. Heat some vegetable oil in another skillet and fry the swordfish on both sides until golden.
  8. Serve the fried swordfish with zucchini and broccoli side and some valerian leaves.
  9. Garnish with black and white sesame seeds.

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