italian

Swordfish Involtini with Lemon and Capers over Couscous

Name: Swordfish Involtini with Lemon and Capers over Couscous
Yield: 1 serving
Cuisine: italian
Ingredients: 139 g swordfish, thin slices; 57 g couscous (dry); 139 g water; 15 g olive oil; 16 g breadcrumbs (plain); 10 g capers, drained; 7 g fresh parsley, chopped; 98 g lemon; 2 g salt; 0.82 g black pepper

This pan-seared dish pairs swordfish, thin slices with couscous, capers, drained and lemon. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Medium

Balanced Pescatarian

Set your calorie target 650 kcal

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Estimated macros per portion

38 g Protein

66 g Carbohydrates

25 g Fat

7 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

139g swordfish, thin slices 208 kcal
57g couscous (dry) 211 kcal
139g water 0 kcal
15g olive oil 133 kcal
16g breadcrumbs (plain) 63 kcal
10g capers, drained 2 kcal
7g fresh parsley, chopped 2 kcal
98g lemon 29 kcal
2g salt 0 kcal
1g black pepper 2 kcal

Cooking instructions

lemon
Soak wooden toothpicks if using. Zest and juice the lemon.
swordfishbreadcrumbs (plain)capersfresh parsleylemonsaltblack pepper
Lay swordfish slices flat. Season with salt and pepper, then top each with breadcrumbs, parsley, capers, and a little lemon zest. Roll up and secure with toothpicks.
couscous (dry)water
Bring water to a boil in a small pot. Stir in couscous, cover, remove from heat, and steam 5 minutes; fluff with a fork.
olive oil
Heat olive oil in a skillet over medium-high heat. Sear involtini seam-side down first, then cook, turning, until opaque and lightly browned, 5 to 7 minutes total.
couscous (dry)waterlemon
Add lemon juice and a small splash of water to the pan; simmer 30 seconds to glaze. Serve the involtini over couscous with pan juices.