What are the main ingredients in Swordfish & Zingy Lemon Sauce?

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

What is the nutritional information of Swordfish & Zingy Lemon Sauce?

Calories: 678, Carbs: 65 grams, Fat: grams, Protein: 45 grams, Sugar: 7.6 grams, Salt: 485 grams

How do I prepare Swordfish & Zingy Lemon Sauce?

FRESH START: In a bowl, combine the halved olives, diced tomato, crumbled feta, diced cucumber, a drizzle of oil, and seasoning. FANCY FISH: Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip, and add a knob of butter. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) Remove from the pan on completion. Season to taste. DINNER IS SERVED!: Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped parsley and serve any remaining lemon wedges alongside. Delish, Chef! RIGHT AT ITS SAUCE: Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 40ml of water. Reduce the heat and leave to simmer for 1-2 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced. READY THE RICE: Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.

What should be prepared from my kitchen to make Swordfish & Zingy Lemon Sauce?

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

Swordfish & Zingy Lemon Sauce

Dinner made easy with beautiful flaky swordfish, covered in a zingy lemon sauce! A pop of freshness comes through from diced tomatoes, crunchy cucumber and salty Kalamata olives. Quick, easy and divine!

Swordfish & Zingy Lemon Sauce

with brown rice and a cucumber, olive & tomato salad

Hands on Time: 15 - 30 minutes

Overall Time: 35 - 50 minutes

Download the Recipe for 2

Ingredients:

Brown Rice
Cucumber
Danish-style Feta
Dijon Mustard
Fish
Fresh Cream
Fresh Parsley
Garlic Clove
Garlic Cloves
Lemon
Lemons
Pitted Kalamata Olives
Swordfish Fillet
Swordfish Fillets
Tomato
Tomatoes

From your kitchen:

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

Serves 1

READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced tomato, crumbled feta, diced cucumber, a drizzle of oil, and seasoning.
FANCY FISH
Pat the swordfish fillet dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip, and add a knob of butter. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillet is thicker than 2cm, fry for an extra 1 minute per side.) Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 2ml of water. Reduce the heat and leave to simmer for 1-2 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped parsley and serve any remaining lemon wedges alongside. Delish, Chef!

Brown Rice - 75ml
Pitted Kalamata Olives - 10g
Tomato - 1
Danish-style Feta - 20g
Cucumber - 100g
Swordfish Fillet - 1
Garlic Clove - 1
Dijon Mustard - 2,5ml
Lemon - 1
Fresh Cream - 20ml
Fresh Parsley - 4g

Download the Recipe

Serves 2

READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced tomato, crumbled feta, diced cucumber, a drizzle of oil, and seasoning.
FANCY FISH
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip, and add a knob of butter. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 40ml of water. Reduce the heat and leave to simmer for 1-2 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped parsley and serve any remaining lemon wedges alongside. Delish, Chef!

Brown Rice - 150ml
Pitted Kalamata Olives - 20g
Tomato - 1
Danish-style Feta - 40g
Cucumber - 200g
Swordfish Fillets - 2
Garlic Clove - 1
Dijon Mustard - 5ml
Lemon - 1
Fresh Cream - 40ml
Fresh Parsley - 8g

Download the Recipe

Serves 3

READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced tomato, crumbled feta, diced cucumber, a drizzle of oil, and seasoning.
FANCY FISH
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip, and add a knob of butter. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) You may need to do this step in batches. Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 6ml of water. Reduce the heat and leave to simmer for 2-3 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped parsley and serve any remaining lemon wedges alongside. Delish, Chef!

Brown Rice - 225ml
Pitted Kalamata Olives - 30g
Tomatoes - 2
Danish-style Feta - 60g
Cucumber - 300g
Swordfish Fillets - 3
Garlic Cloves - 2
Dijon Mustard - 7,5ml
Lemons - 2
Fresh Cream - 60ml
Fresh Parsley - 12g

Download the Recipe

Serves 4

READY THE RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for 10 minutes. On completion, drain if necessary and fluff up with a fork.
FRESH START
In a bowl, combine the halved olives, diced tomato, crumbled feta, diced cucumber, a drizzle of oil, and seasoning.
FANCY FISH
Pat the swordfish fillets dry with some paper towel. Place a pan over a medium-high heat with a drizzle of oil. When hot, fry the fish on one side for 3-4 minutes until crispy and golden. Flip, and add a knob of butter. Fry for a further 3-4 minutes until cooked through and browned. (If your particular fillets are thicker than 2cm, fry for an extra 1 minute per side.) You may need to do this step in batches. Remove from the pan on completion. Season to taste.
RIGHT AT ITS SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the grated garlic and fry for 1 minute, until fragrant, shifting constantly. Add the Dijon mustard, a squeeze of lemon juice, and 80ml of water. Reduce the heat and leave to simmer for 2-3 minutes, until slightly reduced. Pour in the cream and leave to simmer for a further 1-2 minutes, until slightly reduced.
DINNER IS SERVED!
Dish up a heaping helping of the nutty brown rice. Top with the perfectly cooked swordfish, spoon over the creamy sauce, and side with the fresh salad. Garnish with the chopped parsley and serve any remaining lemon wedges alongside. Delish, Chef!