Nutrition balance score
Great
Glycemic Index
73
High
Glycemic Load
16
Moderate
Nutrition per serving
Calories329.6 kcal (16%)
Total Fat13.7 g (20%)
Carbs21.3 g (8%)
Sugars0.7 g (1%)
Protein28.9 g (58%)
Sodium456.3 mg (23%)
Fiber3.2 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2garlic cloves
peeled
10gparsley
hard stems removed plus extra chopped to serve
¼ tspdried chilli flakes
salt
extra virgin olive oil
250gpassata
200mlwater
warm
1 Tbspcapers
rinsed
black olives
stones in
pepper
4swordfish steaks
2cm thick
00 flour
or plain flour
Optional Potatoes
Instructions
Battuto
Step 1
Finely chop 1 garlic clove, with 10g parsley, chilli flakes and a good pinch of salt. Fry in some oil for 2-3 min.
Sauce
Step 2
Add passata and water, bring to boil. Reduce heat and simmer for 10 mins.
Step 3
Add capers and olives. Heat through and taste for seasoning.
Fish
Step 4
Meanwhile, season fish on both sides and dust with flour. Heat oil on medium heat and sear fish on both sides. 2-3 mins each side.
Step 5
Carefully remove fish from frying pan, add to sauce and cook for 10 mins. Remove and put on plate.
Potato
Step 6
If serving with potatoes... Can add diced potatoes (boiled to finish off in sauce) to sauce.
Notes
1 liked
0 disliked
Delicious
Special occasion
There are no notes yet. Be the first to share your experience!
