Free Healthy Recipe - Swordfish with Bananas

Dairy free

Recipe courtesy of De Costi Seafoods.

2 tbsp olive oil
1 onion thinly sliced
1 small green capsicum, sliced
pinch nutmeg freshly grated
4 220 gram swordfish steaks
coriander leaves for garnish

Prepare vegetables.

Heat oil in a large deep frying pan.
Add onion and cook for 5 minutes, then add capsicum, chilli and nutmeg and cook for a further 3-4 minutes or until onion and capsicum are soft.

In the meantime, score a cross in the base of each tomato, cover with boiling water for 30 seconds then plunge into cold water. Drain and peel away the skin from the cross. Cut each tomato into quarters. Peel bananas and cut into chunks on the diagonal.

Put swordfish steaks into the pan on top of onions and capsicum and scatter tomato and banana over the top. Pour coconut milk into pan and season to taste with sea salt and cracked black pepper. Cover and cook gently for 15 minutes or until the fish is cooked through. Garnish with coriander leaves.

When the swordfish is ready it should feel firm to touch.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 25 mins
Ready in: 30 mins

Suitable for:
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 1559 kj
Calories 373 kcal
Fat 23.2 g
Saturated Fat 10.9 g
Total Carbohydrate 14.5 g
Total Protein 24.2 g
Fibre 3.4 g

Facebook Twitter RSS