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Swordfish Meunière

تكلفة $10, توفير $15

المصدر: Recommended by CookPal

  • 15 Min
  • 2 عدد الوجبات
  • $10

المكونات

  • Fish

    • 🐟 200g swordfish fillets (2 pieces)
    • 🧂 1/3 tsp salt
    • 1/2 tbsp all-purpose flour
    • 1 tsp vegetable oil
    • 🧈 20g unsalted butter
    • 🌿 Chopped parsley, as needed

  • Tomato Sauce

    • 🍅 200g canned diced tomatoes
    • 🧄 1/2 tsp grated garlic
    • 🧂 1/3 tsp salt
    • 🍬 1/2 tsp sugar
    • A pinch of black pepper
    • 1 tbsp olive oil

الخطوات

1

In a saucepan, combine all tomato sauce ingredients and mix well. Heat over medium heat until it starts to simmer, then reduce to low heat and cook for about 2 minutes, stirring occasionally, to thicken the sauce.

2

Pat the swordfish fillets dry with a paper towel. Season both sides with salt and coat evenly with flour.

3

Heat vegetable oil and butter in a frying pan over medium heat. Once the butter melts, add the swordfish fillets. Cook on low heat for about 2 minutes until golden brown, then flip and cook for another 3 minutes until fully cooked.

4

Plate the cooked swordfish, pour the tomato sauce over it, and garnish with chopped parsley.

المغذيات

لكل سيرف واحد

🔥

350

سعرات حرارية

  • 30g
    بروتين
  • 10g
    كربوهيدرات
  • 20g
    دهون

💡 نصائح

Use fresh swordfish for the best texture and flavor.You can substitute parsley with basil for a different aroma.Pair this dish with a glass of white wine for a complete dining experience.

⚠️ احتياطات

هذه الوصفة للتمثيل فقط. يجب تعديل استخدامها وفقًا للاختلافات الفردية.