Swordfish with lemon-mustard sauce

Total time: 50m
Preparation Time: 50m

For 4 people

Nutritional Information

Contains 565 Kcal, 33g Protein, 63g Carbohydrates, 19g Fat


  • 4.5 dl Water
  • 0.25 tsp. salt
  • 300 g basmati rice
  • 1 courgette, cut into cubes
  • olive oil to fry
  • 1 leek, cut into rings
  • 1 tomatoes, cut into segments
  • a little pepper
  • 4 slices swordfish (MSC-approved, approx. 120 g each)
  • 50 g butter
  • 1 Organic lemon, a little grated zest and 1/2 tbsp of juice, use grated zest and 2 tbsp of juice
  • 0.5 tbsp. coarse-grain mustard
  • 0.5 tbsp. liquid honey


  • Bring the water, rice and salt to a boil. Turn off the heat and leave the rice in the covered pan – without removing the lid – for approx. 15 minutes to fluff up. Separate the rice with a fork. Heat a little oil in a pan, sauté the zucchini and leeks approx. 7 minutes. Add the tomatoes and sauté approx. 2 minutes longer. Season. Mix the vegetables into the rice.
  • Heat a little oil in a frying pan and fry the fish for about 3 minutes on each side. Remove. Divide the rice and fish among the plates.
  • Combine the butter, lemon zest and juice, coarse-grained mustard and honey and bring to a boil. Salt. Pour the sauce on the fish.

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