Penne With Zucchini, Swordfish, and Herbs

May 10, 2023May 10, 20230 0
Penne With Zucchini, Swordfish, and Herbs - A Healthy and Delicious Seafood Pasta Dish
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup olive oil
12 ounces swordfish , trimmed and cut into 1/2 inch cubes
salt
fresh ground black pepper
4 -6 small zucchini , cut into 1/2 inch pieces ( about 1 lb . )
4 green onions , chopped
2 tablespoons chopped fresh rosemary
2 tablespoons chopped fresh chives
1 tablespoon chopped of fresh mint
1/2 teaspoon dried oregano , crumbled
1/2 teaspoon grated lemon zest
1 lb penne

Nutrision Information

Servings Per Recipe
4
Calories
554
Sugar
6g
Fat
24g
Penne With Zucchini, Swordfish, and Herbs is a healthy and delicious way to enjoy seafood pasta. The swordfish adds a rich and savory flavor, while the zucchini and herbs provide a fresh and vibrant touch. This dish is perfect for a weekday dinner or a weekend gathering with friends and family. It's quick and simple to make, yet bursting with flavor and nutrition. Try it today and see for yourself how easy it is to make seafood pasta that's both healthy and delicious.

Instructions

1.Bring a large pot of salted water to a boil and cook the penne until al dente according to the package instructions. Drain and reserve 1 cup of the cooking water.
2.Heat the olive oil in a large skillet over medium-high heat. Add the swordfish, season with salt and pepper, and cook until browned and just cooked through, about 3-4 minutes. Transfer the swordfish to a plate and set aside.
3.In the same skillet, add the zucchini and green onions. Season with salt and pepper and cook until the vegetables are tender, about 5-6 minutes. Add the rosemary, chives, mint, oregano, and lemon zest and continue cooking for 1-2 minutes.
4.Add the cooked penne and reserved pasta water to the skillet and toss everything together until the pasta is coated in the sauce. Add the cooked swordfish back to the skillet and cook together for another minute.
5.Serve the penne hot with additional chopped herbs and a sprinkle of lemon zest on top, if desired.

PROS

This pasta dish is packed with healthy ingredients like zucchini, which is high in vitamin C and antioxidants, and swordfish, which is a good source of lean protein.

The fresh herbs also provide an added burst of flavor and nutrients.

CONS

Swordfish is a type of fish that contains mercury, so it should be consumed in moderation.
Pregnant women and young children should avoid swordfish altogether.

Additionally, this dish contains pasta, which can be high in carbohydrates for people trying to limit their intake.

HEALTH & BENEFITS

This dish is high in protein and low in saturated fat, making it a healthy choice for those looking to maintain a balanced diet.
Zucchini is also a good source of fiber and vitamins, including vitamin C and vitamin A.

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