Swordfish Schnitzel
4 People
384 Cals
Swordfish Schnitzel
4 People
384 Cals
About the recipe
Golden, crisp and beautifully light, my Swordfish Schnitzel is one of those recipes that feels special yet couldn’t be easier to make. If you’re craving a fast, nourishing dinner that still delivers on flavour and crunch, this is it. Ready in just 10 minutes, it’s perfect for entertaining, warm summer nights, or a quick midweek meal when you want something fresh and satisfying.Swordfish is naturally high in lean protein and omega-3 fatty acids, making it a wonderful choice for heart health, muscle repair and overall vitality. Its firm, meaty texture lends itself perfectly to schnitzel — tender and juicy on the inside, golden and crisp on the outside, without feeling heavy or greasy. Feel free to use other firm fish fillets such as Ling, cod, monkfish, barramundi.I love serving this with a lemony fresh coleslaw and lots of fresh lemon for brightness. I also love drizzling over my zingy parsley lemon salsa verde - it’s simple, elegant and purely delicious. One steak easily feeds two, making it ideal for sharing and date night.This is a recipe you’ll come back to again and again: fast, light, protein-rich and full of flavour.
Nutrition Per Serving
384
Calories
23g
Fat
4g
Saturates
2g
Sugars
227mg
Salt
25g
Protein
18g
Carbs
2g
Fibre
Ingredients
Switch measurement units
1 steak feeds 2 people
- 400 g 2 x swordfish steaks (200g each)
- 2 tablespoons rice flour or cornflour for dusting
- 1 cup panko breadcrumbs or gluten free breadcrumbs
- 2 large eggs beaten
- 1 Lemon to serve
SALSA VERDE
- 30 g parsley
- 1/2 lemon or 60 ml verjuice
- 60 ml extra virgin olive oil
- pinch of sea salt
Method
- LIGHTLY FLATTEN your swordfish between baking paper using a mallet.
- SET UP your flour → egg → breadcrumb stations. Feel free to mix parsley or dried oregano through the panko crumbs for more flavour.
- COAT your fish in flour, then egg, then crumbs.
- HEAT a generous amount of olive oil over medium heat.
- PAN FRY for 2–3 minutes each side until golden and cooked through.
- FINISH with lemon zest and a squeeze of lemon juice.
- DRAIN the swordfish on paper towels to remove any excess oil.
- BLEND the salsa verde until smooth in a blender or food processor. Add more olive oil or lemon if needed for consistency. A splash of water or verjuice is also lovely.
- SERVE with leafy greens, salsa Verde, extra lemon, Greek yoghurt and enjoy.
This schnitzel works beautifully with other firm fish such as ling, monkfish, barramundi, snapper, kingfish or flathead — all hold their shape and crisp well in the pan. For a gluten-free option, use cornflour or rice flour for dusting and gluten-free panko or breadcrumbs for crunch; a mix of GF panko and almond meal is also delicious. Add lemon zest, parsley, oregano or za'atar to the crumbs for extra flavour, and serve with a fresh lemon coleslaw, green salad or tucked into a sandwich with rocket and yoghurt or aioli.
