What are the main ingredients in Sage Butter Fried Fish?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Butter, Paper Towel

What is the nutritional information of Sage Butter Fried Fish?

Calories: 446, Carbs: 25 grams, Fat: grams, Protein: 43.4 grams, Sugar: 6.8 grams, Salt: 238 grams

How do I prepare Sage Butter Fried Fish?

SUNNY SEEDS: Place the sunflower seeds in a pan, large enough for the broccoli, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool. A SIMPLE SAUTÉE: Return the pan to a medium-high heat with a drizzle of oil. When hot, add the shredded kale and sauté for 3-4 minutes until slightly wilted, shifting occasionally. Season and remove from the pan. FLIP FLIP HOORAY!: Return the pan, wiped down, to a medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel and season. When the pan is hot, fry the swordfish on one side for 3-4 minutes until crispy and golden. Flip and add a generous knob of butter and the dried sage leaves. Fry for a further 1-2 minutes until the swordfish is cooked through. Remove from the heat and add ½ the lemon juice and season to taste. CHARRED MEDLEY: Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the broccoli pieces and the onion wedges and fry for 6-7 minutes until lightly charred, shifting occasionally. In the final 1-2 minutes, add the grated garlic, shifting constantly. Remove from the pan and place in a bowl. Add the grated cheese and seasoning. Toss until combined and cover to keep warm. DELISH DINNER: Make a bed of the wilted kale. Top with the loaded broccoli medley, the swordfish and the crispy sage leaves. Drizzle over the sage & lemon pan juices (to taste) and the remaining lemon juice. Sprinkle over the toasted sunflower seeds. Good job, Chef!

What should be prepared from my kitchen to make Sage Butter Fried Fish?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Butter, Paper Towel

Sage Butter Fried Fish

Name: Sage Butter Fried Fish
Prep time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Butter; Paper Towel

Pan-fried swordfish with a classic sage butter sauce is served on a bed of earthy kale topped with cheesy charred broccoli & crunchy onion. Sprinkled with pops of nutty toasted sunflower seeds and lemon juice. Simply delicious!

Sage Butter Fried Fish

with charred broccoli, kale & grated Italian-style cheese

Hands on Time: 20 - 35 minutes

Overall Time: 35 - 50 minutes

Download the Recipe for 2

Ingredients:

Broccoli Florets
Fish
Fresh Sage
Garlic Clove
Garlic Cloves
Grated Italian-style Hard Cheese
Kale
Lemon Juice
Onion
Onions
Sunflower Seeds
Swordfish Fillet
Swordfish Fillets

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Butter
Paper Towel

Serves 1

SUNNY SEEDS
Place the sunflower seeds in a pan, large enough for the broccoli, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
CHARRED MEDLEY
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the broccoli pieces and the onion wedges and fry for 5-6 minutes until lightly charred, shifting occasionally. In the final 1-2 minutes, add the grated garlic, shifting constantly. Remove from the pan and place in a bowl. Add the grated cheese and seasoning. Toss until combined and cover to keep warm.
A SIMPLE SAUTÉE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the shredded kale and sauté for 3-4 minutes until slightly wilted, shifting occasionally. Season and remove from the pan.
FLIP FLIP HOORAY!
Return the pan, wiped down, to a medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel and season. When the pan is hot, fry the swordfish on one side for 3-4 minutes until crispy and golden. Flip and add a generous knob of butter and the dried sage leaves. Fry for a further 1-2 minutes until the swordfish is cooked through. Remove from the heat and add ½ the lemon juice and season to taste.
DELISH DINNER
Make a bed of the wilted kale. Top with the loaded broccoli medley, the swordfish and the crispy sage leaves. Drizzle over the sage & lemon pan juices (to taste) and the remaining lemon juice. Sprinkle over the toasted sunflower seeds. Good job, Chef!

Sunflower Seeds - 10g
Broccoli Florets - 150g
Onion - 1
Garlic Clove - 1
Grated Italian-style Hard Cheese - 15ml
Kale - 50g
Swordfish Fillet - 1
Fresh Sage - 4g
Lemon Juice - 10ml

Download the Recipe

Serves 2

SUNNY SEEDS
Place the sunflower seeds in a pan, large enough for the broccoli, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
CHARRED MEDLEY
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the broccoli pieces and the onion wedges and fry for 6-7 minutes until lightly charred, shifting occasionally. In the final 1-2 minutes, add the grated garlic, shifting constantly. Remove from the pan and place in a bowl. Add the grated cheese and seasoning. Toss until combined and cover to keep warm.
A SIMPLE SAUTÉE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the shredded kale and sauté for 3-4 minutes until slightly wilted, shifting occasionally. Season and remove from the pan.
FLIP FLIP HOORAY!
Return the pan, wiped down, to a medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel and season. When the pan is hot, fry the swordfish on one side for 3-4 minutes until crispy and golden. Flip and add a generous knob of butter and the dried sage leaves. Fry for a further 1-2 minutes until the swordfish is cooked through. Remove from the heat and add ½ the lemon juice and season to taste.
DELISH DINNER
Make a bed of the wilted kale. Top with the loaded broccoli medley, the swordfish and the crispy sage leaves. Drizzle over the sage & lemon pan juices (to taste) and the remaining lemon juice. Sprinkle over the toasted sunflower seeds. Good job, Chef!

Sunflower Seeds - 20g
Broccoli Florets - 300g
Onion - 1
Garlic Clove - 1
Grated Italian-style Hard Cheese - 30ml
Kale - 100g
Swordfish Fillets - 2
Fresh Sage - 8g
Lemon Juice - 20ml

Download the Recipe

Serves 3

SUNNY SEEDS
Place the sunflower seeds in a pan, large enough for the broccoli, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
CHARRED MEDLEY
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the broccoli pieces and the onion wedges and fry for 7-8 minutes until lightly charred, shifting occasionally. In the final 1-2 minutes, add the grated garlic, shifting constantly. Remove from the pan and place in a bowl. Add the grated cheese and seasoning. Toss until combined and cover to keep warm.
A SIMPLE SAUTÉE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the shredded kale and sauté for 4-5 minutes until slightly wilted, shifting occasionally. Season and remove from the pan.
FLIP FLIP HOORAY!
Return the pan, wiped down, to a medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel and season. When the pan is hot, fry the swordfish on one side for 3-4 minutes until crispy and golden. Flip and add a generous knob of butter and the dried sage leaves. Fry for a further 1-2 minutes until the swordfish is cooked through. Remove from the heat and add ½ the lemon juice and season to taste.
DELISH DINNER
Make a bed of the wilted kale. Top with the loaded broccoli medley, the swordfish and the crispy sage leaves. Drizzle over the sage & lemon pan juices (to taste) and the remaining lemon juice. Sprinkle over the toasted sunflower seeds. Good job, Chef!

Sunflower Seeds - 30g
Broccoli Florets - 450g
Onions - 2
Garlic Cloves - 2
Grated Italian-style Hard Cheese - 45ml
Kale - 150g
Swordfish Fillets - 3
Fresh Sage - 12g
Lemon Juice - 30ml

Download the Recipe

Serves 4

SUNNY SEEDS
Place the sunflower seeds in a pan, large enough for the broccoli, over medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan and set aside to cool.
CHARRED MEDLEY
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the broccoli pieces and the onion wedges and fry for 8-9 minutes until lightly charred, shifting occasionally. In the final 1-2 minutes, add the grated garlic, shifting constantly. Remove from the pan and place in a bowl. Add the grated cheese and seasoning. Toss until combined and cover to keep warm.
A SIMPLE SAUTÉE
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the shredded kale and sauté for 4-5 minutes until slightly wilted, shifting occasionally. Season and remove from the pan.
FLIP FLIP HOORAY!
Return the pan, wiped down, to a medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel and season. When the pan is hot, fry the swordfish on one side for 3-4 minutes until crispy and golden. Flip and add a generous knob of butter and the dried sage leaves. Fry for a further 1-2 minutes until the swordfish is cooked through. Remove from the heat and add ½ the lemon juice and season to taste.
DELISH DINNER
Make a bed of the wilted kale. Top with the loaded broccoli medley, the swordfish and the crispy sage leaves. Drizzle over the sage & lemon pan juices (to taste) and the remaining lemon juice. Sprinkle over the toasted sunflower seeds. Good job, Chef!