Caper-garlic Swordfish

A twist on a French classic! A perfect piece of swordfish is served with rustic roasted beetroot and a sumptuous salad. All brought together with a lush garlic & caper sauce. Luxury on a plate!

Caper-garlic Swordfish

with roasted beetroot, Danish-style feta & fresh mint

4.6

Hands on Time: 35 - 50 minutes

Overall Time: 40 - 55 minutes

Ingredients:

From your kitchen:

  • Oil (cooking, olive or coconut)
  • Salt & Pepper
  • Water
  • Paper Towel
  • Butter
  • Sugar/Sweetener/Honey (optional)
Photo of Caper-garlic Swordfish
  1. UNBEETABLE ROAST

    Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway).

  2. GARLIC & CAPER SAUCE

    Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. When melted, add the grated garlic, and the chopped Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.

  3. SALAD TOSS UP

    In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, ½ the picked mint, a drizzle of olive oil, and seasoning.

  4. EN GARDE!

    Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.

  5. SWORDFISH IS SERVED!

    Plate up the swordfish and drizzle over the garlic & caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!

  • Beetroot - 200g

  • Garlic Clove - 1

  • Capers - 15g

  • Crème Fraîche - 15ml

  • Salad Leaves - 20g

  • Cucumber - 50g

  • Danish-style Feta - 30g

  • Fresh Mint - 3g

  • Line-caught Swordfish Fillet - 1

  1. UNBEETABLE ROAST

    Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway).

  2. GARLIC & CAPER SAUCE

    Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. When melted, add the grated garlic, and the chopped Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.

  3. SALAD TOSS UP

    In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, ½ the picked mint, a drizzle of olive oil, and seasoning.

  4. EN GARDE!

    Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.

  5. SWORDFISH IS SERVED!

    Plate up the swordfish and drizzle over the garlic & caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!

  • Beetroot - 400g

  • Garlic Clove - 1

  • Capers - 30g

  • Crème Fraîche - 30ml

  • Salad Leaves - 40g

  • Cucumber - 100g

  • Danish-style Feta - 60g

  • Fresh Mint - 5g

  • Line-caught Swordfish Fillets - 2

  1. UNBEETABLE ROAST

    Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway).

  2. GARLIC & CAPER SAUCE

    Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. When melted, add the grated garlic, and the chopped Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.

  3. SALAD TOSS UP

    In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, ½ the picked mint, a drizzle of olive oil, and seasoning.

  4. EN GARDE!

    Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.

  5. SWORDFISH IS SERVED!

    Plate up the swordfish and drizzle over the garlic & caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!

  • Beetroot - 600g

  • Garlic Cloves - 2

  • Capers - 45g

  • Crème Fraîche - 45ml

  • Salad Leaves - 60g

  • Cucumber - 150g

  • Danish-style Feta - 90g

  • Fresh Mint - 8g

  • Line-caught Swordfish Fillets - 3

  1. UNBEETABLE ROAST

    Preheat the oven to 200°C. Spread the Beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway).

  2. GARLIC & CAPER SAUCE

    Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. When melted, add the grated garlic, and the chopped Capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover.

  3. SALAD TOSS UP

    In a bowl, combine the rinsed salad leaves, the Cucumber half-moons, the crumbled feta, ½ the picked mint, a drizzle of olive oil, and seasoning.

  4. EN GARDE!

    Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season.

  5. SWORDFISH IS SERVED!

    Plate up the swordfish and drizzle over the garlic & caper sauce. Side with the fresh salad and the roasted Beetroot. Garnish with the remaining mint. Perfection, Chef!

  • Beetroot - 800g

  • Garlic Cloves - 2

  • Capers - 60g

  • Crème Fraîche - 60ml

  • Salad Leaves - 80g

  • Cucumber - 200g

  • Danish-style Feta - 120g

  • Fresh Mint - 10g

  • Line-caught Swordfish Fillets - 4

Frequently Asked Questions

What is the preparation time for Caper-garlic Swordfish?

The preparation time for Caper-garlic Swordfish with roasted beetroot, Danish-style feta & fresh mint is between 35 and 50 minutes.

What is the total time required to make Caper-garlic Swordfish with roasted beetroot, Danish-style feta & fresh mint?

The total time required to make Caper-garlic Swordfish with roasted beetroot, Danish-style feta & fresh mint is between 40 and 55 minutes.

How many servings does Caper-garlic Swordfish provide?

4 servings

What are the main ingredients in Caper-garlic Swordfish?

Beetroot, Capers, Creme Fraiche, Cucumber, Danish-style Feta, Fish, Fresh Mint, Garlic Clove, Garlic Cloves, Line-caught Swordfish Fillet, Line-caught Swordfish Fillets, Salad Leaves

What is the nutritional information of Caper-garlic Swordfish?

Calories: 495, Carbs: 18 grams, Fat: grams, Protein: 41.1 grams, Sugar: 4.3 grams, Salt: 1013 grams

How do I prepare Caper-garlic Swordfish?

GARLIC & CAPER SAUCE: Boil the kettle. Return the pan, wiped down, to medium heat with a knob of butter. When melted, add the grated garlic, and the chopped capers. Fry until fragrant, about 1-2 minutes (shifting constantly). Remove from the heat and stir through the crème fraîche. Season, add a sweetener (optional), loosen with a splash of water if too thick, and cover. UNBEETABLE ROAST: Preheat the oven to 200°C. Spread the beetroot pieces on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). SALAD TOSS UP: In a bowl, combine the rinsed salad leaves, the cucumber half-moons, the crumbled feta, ½ the picked mint, a drizzle of olive oil, and seasoning. EN GARDE!: Place a pan over medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the fish until golden, 3-4 minutes per side. In the final minute, baste with a knob of butter. Remove from the pan and season. SWORDFISH IS SERVED!: Plate up the swordfish and drizzle over the garlic & caper sauce. Side with the fresh salad and the roasted beetroot. Garnish with the remaining mint. Perfection, Chef!

What should be prepared from my kitchen to make Caper-garlic Swordfish?

Beetroot, Capers, Creme Fraiche, Cucumber, Danish-style Feta, Fish, Fresh Mint, Garlic Clove, Garlic Cloves, Line-caught Swordfish Fillet, Line-caught Swordfish Fillets, Salad Leaves

How many calories does Caper-garlic Swordfish have?

495 calories

How much fat content does Caper-garlic Swordfish have?

grams

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