Always serving tartar sauce with your fish can be a bit one-dimensional. We broaden your culinary world with a great alternative: a pickled onion, caper, garlic & parsley relish! Spoon this over the swordfish, and finish with a sunflower seed & greens salad. You won’t have to fish for compliments with this one, Chef.
Swordfish & Charred Green Beans
Swordfish & Charred Green Beans
with lemon & parsley
Hands on Time: 25 - 40 minutes
Overall Time: 40 - 55 minutes
Ingredients:
- Apple Cider Vinegar
- Capers
- Fish
- Fresh Parsley
- Garlic Clove
- Garlic Cloves
- Green Beans
- Lemon
- Onion
- Onions
- Salad Leaves
- Sunflower Seeds
- Swordfish Fillet
- Swordfish Fillets
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Sugar/Sweetener/Honey
- Paper Towel
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the shredded salad leaves. Dress with a squeeze of Lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the chopped Capers, the grated garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the shredded salad leaves. Dress with a squeeze of Lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the chopped Capers, the grated garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the shredded salad leaves. Dress with a squeeze of Lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the chopped Capers, the grated garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
LET’S COOK!
In a bowl, combine the sliced Onion, the vinegar, a sweetener (to taste), and seasoning. Set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD & RELISH
In a bowl, add the shredded salad leaves. Dress with a squeeze of Lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling Onions, add the chopped Capers, the grated garlic (to taste), ½ the parsley, and seasoning. Set aside.
GREEN BEANS
Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 6-7 minutes (shifting occasionally). Remove from the pan, season, and cover.
FAB Fish
Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the Fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season.
SEAFOOD SENSATION
Plate up the swordfish and garnish with the remaining parsley and a squeeze of Lemon juice. Side with the charred green beans. Spoon the onion & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges.
Frequently Asked Questions
What is the preparation time for Swordfish & Charred Green Beans?
The preparation time for Swordfish & Charred Green Beans with lemon & parsley is between 25 and 40 minutes.
What is the total time required to make Swordfish & Charred Green Beans with lemon & parsley?
The total time required to make Swordfish & Charred Green Beans with lemon & parsley is between 40 and 55 minutes.
How many servings does Swordfish & Charred Green Beans provide?
4 servings
What are the main ingredients in Swordfish & Charred Green Beans?
Apple Cider Vinegar, Capers, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Green Beans, Lemon, Onion, Onions, Salad Leaves, Sunflower Seeds, Swordfish Fillet, Swordfish Fillets
What is the nutritional information of Swordfish & Charred Green Beans?
Calories: 490, Carbs: 48 grams, Fat: grams, Protein: 40 grams, Sugar: 16 grams, Salt: 633.7 grams
How do I prepare Swordfish & Charred Green Beans?
SEAFOOD SENSATION: Plate up the swordfish and garnish with the remaining parsley and a squeeze of lemon juice. Side with the charred green beans. Spoon the onion & caper relish over the swordfish. Side with the dressed salad and any remaining lemon wedges. FAB FISH: Return the pan to medium-high heat with a drizzle of oil. Pat the swordfish dry with paper towel. When hot, fry the fish until golden and cooked through, 2-3 minutes per side (depending on the thickness of the fish fillet). Remove from the pan and season. GREEN BEANS: Place a pan over medium-high heat with a drizzle of oil. When hot, fry the green beans until starting to char, 4-5 minutes (shifting occasionally). Remove from the pan, season, and cover. SALAD & RELISH: In a bowl, add the shredded salad leaves. Dress with a squeeze of lemon juice and top with the toasted seeds. Set aside. To the bowl with the pickling onions, add the chopped capers, the grated garlic (to taste), ½ the parsley, and seasoning. Set aside. SUNNY SEEDS: Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. LET’S COOK!: In a bowl, combine the sliced onion, the vinegar, a sweetener (to taste), and seasoning. Set aside.
What should be prepared from my kitchen to make Swordfish & Charred Green Beans?
Apple Cider Vinegar, Capers, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Green Beans, Lemon, Onion, Onions, Salad Leaves, Sunflower Seeds, Swordfish Fillet, Swordfish Fillets
How many calories does Swordfish & Charred Green Beans have?
490 calories
How much fat content does Swordfish & Charred Green Beans have?
grams
Woolies Products in this dish
