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
Sage Butter Fried Fish
with charred broccoli, kale & grated Italian-style cheese
Hands on Time: 20 - 35 minutes
Overall Time: 35 - 50 minutes
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
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!
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!
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!
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!
Frequently Asked Questions
What is the preparation time for Sage Butter Fried Fish?
The preparation time for Sage Butter Fried Fish with charred broccoli, kale & grated Italian-style cheese is between 20 and 35 minutes.
What is the total time required to make Sage Butter Fried Fish with charred broccoli, kale & grated Italian-style cheese?
The total time required to make Sage Butter Fried Fish with charred broccoli, kale & grated Italian-style cheese is between 35 and 50 minutes.
How many servings does Sage Butter Fried Fish provide?
4 servings
What are the main ingredients in Sage Butter Fried Fish?
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
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?
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
How many calories does Sage Butter Fried Fish have?
446 calories
How much fat content does Sage Butter Fried Fish have?
grams
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