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.
Onion - 1
Apple Cider Vinegar - 30ml
Sunflower Seeds - 10g
Salad Leaves - 20g
Lemon - 1
Capers - 20g
Garlic Clove - 1
Fresh Parsley - 3g
Green Beans - 100g
Swordfish Fillet - 1
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.
Onion - 1
Apple Cider Vinegar - 60ml
Sunflower Seeds - 20g
Salad Leaves - 40g
Lemon - 1
Capers - 40g
Garlic Cloves - 2
Fresh Parsley - 5g
Green Beans - 200g
Swordfish Fillets - 2
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.
Onions - 2
Apple Cider Vinegar - 90ml
Sunflower Seeds - 30g
Salad Leaves - 60g
Lemon - 1
Capers - 60g
Garlic Cloves - 3
Fresh Parsley - 8g
Green Beans - 300g
Swordfish Fillets - 3
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.
Onions - 2
Apple Cider Vinegar - 125ml
Sunflower Seeds - 40g
Salad Leaves - 80g
Lemon - 1
Capers - 80g
Garlic Cloves - 4
Fresh Parsley - 10g
Green Beans - 400g
Swordfish Fillets - 4
Woolies Products in this dish
