What are the main ingredients in SWORDFISH & SALSA VERDE?

Oil (cooking, olive or coconut), Salt & Pepper, Paper Towel, Butter (optional), Water

What is the nutritional information of SWORDFISH & SALSA VERDE?

Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams

How do I prepare SWORDFISH & SALSA VERDE?

BABY POTATO ROAST: Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway. BLISTERED TOMATOES: Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 3-4 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving. PAN-FRIED SWORDFISH: Pat the swordfish fillet dry with some paper towel. To make 2 portions of fish, cut the fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion. WHIP UP THE SALSA VERDE: Place the chopped parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 1 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving. DINNER TIME: Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a lemon wedge on the side. Fresh and delicious! BLANCH THE BEANS: Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 4-5 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.

What should be prepared from my kitchen to make SWORDFISH & SALSA VERDE?

Oil (cooking, olive or coconut), Salt & Pepper, Paper Towel, Butter (optional), Water

SWORDFISH & SALSA VERDE

Name: SWORDFISH & SALSA VERDE
Prep time: 20 min
Total time: 40 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Paper Towel; Butter (optional); Water

Make a tantalising salsa verde of fresh parsley, garlic, chilli, and lemon. Splash it over piping hot potatoes and tomatoes, blanched green beans, and swordfish steak. Enjoy clean, green eating at its freshest and finest.

SWORDFISH & SALSA VERDE

with roast new potatoes & blistered baby tomatoes

Hands on Time: 20 - 40 minutes

Overall Time: 40 - 55 minutes

Ingredients:

Baby Potatoes
Baby Tomatoes
Chilli
Dijon Mustard
Fish
Fresh Parsley
Garlic Clove
Green Beans
Lemon
Lemons
NOMU Seafood Rub
Red Wine Vinegar
Swordfish Fillet

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Paper Towel
Butter (optional)
Water

Serves 1

BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and half of the chopped chilli to taste. Add 2 tsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 2-3 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 3-4 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillet dry with some paper towel and coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a lemon wedge on the side. Fresh and delicious!

Baby Potatoes - 250g
Fresh Parsley - 5g
Garlic Clove - 1
Dijon Mustard - 7.5ml
Red Wine Vinegar - 15ml
Lemon - 1
Chilli - 1
Baby Tomatoes - 100g
Green Beans - 80g
Swordfish Fillet - 1
NOMU Seafood Rub - 10ml

Download the Recipe

Serves 2

BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 1 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 3-4 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 4-5 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillet dry with some paper towel. To make 2 portions of fish, cut the fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a lemon wedge on the side. Fresh and delicious!

Swordfish Fillet - 1
Baby Potatoes - 500g
Fresh Parsley - 10g
Garlic Clove - 2
Dijon Mustard - 15ml
Red Wine Vinegar - 30ml
Lemon - 1
Chilli - 1
Baby Tomatoes - 200g
Green Beans - 160g
NOMU Seafood Rub - 20ml

Download the Recipe

Serves 3

BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 30-35 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 1 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 3-4 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 4-5 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillet dry with some paper towel. To make 2 portions of fish, cut the fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a lemon wedge on the side. Fresh and delicious!

Swordfish Fillet - 1
Baby Potatoes - 500g
Fresh Parsley - 10g
Garlic Clove - 2
Dijon Mustard - 15ml
Red Wine Vinegar - 30ml
Lemon - 1
Chilli - 1
Baby Tomatoes - 200g
Green Beans - 160g
NOMU Seafood Rub - 20ml

Download the Recipe

Serves 4

BABY POTATO ROAST
Preheat the oven to 200°C. Spread out the halved baby potatoes on a roasting tray in a single layer. Coat in oil and seasoning. Roast in the hot oven for 35-40 minutes until crispy on the outside and soft on the inside, shifting halfway.
WHIP UP THE SALSA VERDE
Place the chopped parsley, dijon mustard, red wine vinegar, and grated garlic in a bowl. Stir in some lemon zest, lemon juice, and chopped chilli to taste. Add 2 tbsp of olive oil and mix until well combined. If the salsa verde still isn’t a drizzling consistency, gradually add more olive oil. Season to taste and set aside until serving.
BLISTERED TOMATOES
Place a large, nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the halved baby tomatoes for 4-5 minutes until softened and blistered. Season to taste, remove from the pan on completion, and place in a bowl. Cover to keep warm and set aside until serving.
BLANCH THE BEANS
Wipe down the pan. Return it to a medium-high heat with another drizzle of oil and a splash of water. When the water starts to bubble, simmer the halved green beans for 6-7 minutes until cooked through but still al dente. Remove from the pan on completion, place in a bowl, and season to taste. Cover to keep warm and set aside until serving.
PAN-FRIED SWORDFISH
Pat the swordfish fillets dry with some paper towel. To make 4 portions of fish, cut each fillet in half along the bloodline. Coat in the Seafood Rub to taste. Wipe down the pan and return it to a medium-high heat with another drizzle of oil. When hot, fry the fish on one side for 2-3 minutes until that side is golden. Flip and add a knob of butter (optional). Fry for another 2-3 minutes until crispy and cooked through. You may need to do this step in batches. Remove the pan from the heat on completion.
DINNER TIME
Dish up the golden baby potatoes and the blistered tomatoes with a side of blanched green beans. Top with the perfect, flakey swordfish and drizzle the zesty, homemade salsa verde over it. Serve with a lemon wedge on the side. Fresh and delicious!