Swordfish Meunière

Name: Swordfish Meunière
Total time: 15 min
Yield: 2 份量
Ingredients: 🐟 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; 🍅 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

成本 $10, 保存 $15

來源: Recommended by CookPal

15 Min
2 份量
$10

Swordfish Meunière

成本 $10, 保存 $15

來源: Recommended by CookPal

15 Min
2 份量
$10

食材

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

步驟

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.

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

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.

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

營養成分

每份

🔥

350

卡路里

30g
蛋白質
10g
碳水化合物
20g
脂肪

💡 小提示

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.

⚠️ 注意事項

此食譜僅供參考，具體使用需根據個人體質進行調整。