Over sword with a garnish of zucchini flowers and tomatoes

Delicious recipe: Swordfish with zucchini flower and tomato papara

Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: 40 minutes
Servings: 2

Who doesn't want to indulge in a healthy and tasty meal that brings a touch of sunshine to the plate? This swordfish recipe with zucchini flower and tomato papara is not only an excellent choice for a quick dinner but also a fantastic way to take advantage of the zucchini flower season. A perfect combination of fresh and flavorful ingredients that turns any meal into a celebration.

Before we begin, let’s take a look at the ingredients and their nutritional benefits:

Ingredients:
- 1 slice of swordfish (approximately 200 g)
- 150 g zucchini flowers (approximately a full tray)
- 3 large eggs
- Salt, pepper, and nutmeg to taste
- 100 ml soy cream (or alternatively, béchamel sauce or grated parmesan)
- 2 large ripe tomatoes
- Extra virgin olive oil (for cooking and serving)
- Fresh or dried oregano (for seasoning)

Brief history:
Zucchini flowers are a traditional ingredient in many cultures, appreciated not only for their delicate taste but also for their attractive appearance. They are rich in vitamins and minerals, low in calories, making them ideal for healthy diets. Swordfish, in turn, is known for its juicy meat and firm texture, being a popular choice in fish dishes.

Nutritional benefits:
- Swordfish is an excellent source of protein, omega-3, and B vitamins, contributing to cardiovascular health and maintaining healthy skin.
- Zucchini flowers are rich in vitamin C, potassium, and antioxidants, having beneficial effects on the immune system.
- Tomatoes are a good source of lycopene, a powerful antioxidant, and have anti-inflammatory effects.

Step by step:
1. Preparing the zucchini flowers:
- Start by carefully cleaning the zucchini flowers. Remove the stamens from the inside and wash them under a stream of cold water.
- Place the flowers on a kitchen towel to dry.

2. Boiling the flowers:
- Bring a pot of water to a boil and add a teaspoon of salt. When the water starts to boil, add the zucchini flowers and let them boil for 10 minutes. This step will soften them and prepare them for the papara.

3. Preparing the papara:
- In a bowl, beat the 3 eggs with a pinch of salt, pepper, and nutmeg. Add the soy cream and mix well. The consistency should be smooth.
- After the flowers have boiled, remove them and drain well. Meanwhile, heat a pan with a little olive oil.
- Add the zucchini flowers to the pan and pour the egg mixture on top. Let it cook over medium heat, occasionally turning the papara to brown evenly, for about 5-7 minutes.

4. Preparing the fish:
- In another pan, heat olive oil. When the oil is hot, add the slice of swordfish. Season with salt and pepper and cook for 3-5 minutes on each side, or until the fish becomes opaque and flakes easily with a fork.

5. Serving:
- While the fish is cooking, wash the tomatoes and slice them thinly. Place the fish on a large plate, along with the zucchini flower papara cut into portions and the tomato slices.
- Drizzle everything with olive oil and sprinkle oregano on top for added flavor.

Serving suggestion:
This dish pairs perfectly with a glass of dry white wine or freshly made lemonade. The zucchini flowers offer a slightly crunchy texture, while the fresh tomatoes bring a touch of acidity that complements the juicy fish. A wonderful idea is to add some green or black olives to enhance the flavors.

Possible variations:
- If you want to try a vegetarian version, you can replace the fish with tofu or feta cheese, which can be cooked just as easily and yield delicious results.
- Instead of soy cream, you can use sour cream or even Greek yogurt for a creamier and richer papara.
- You can also add other vegetables, such as spinach or bell peppers, to diversify the texture and flavors.

Frequently asked questions:
- Can I use other types of fish?
Yes, other types of white fish, such as cod or sole, also work very well with this recipe.

- How can I store zucchini flowers?
It is best to use them fresh, but you can freeze them, ensuring you blanch them first to preserve their texture and flavor.

- What is the caloric value of this dish?
A serving of swordfish with zucchini flower papara has approximately 400-500 calories, depending on the amount of oil used and the type of cream or sauce chosen.

Now that you have all the necessary details, all that’s left is to get cooking! I promise this swordfish recipe with zucchini flower and tomato papara will quickly become a favorite in your kitchen. Enjoy!