Swordfish with Italian parsley salad and garlic mash

0
201
Swordfish with Italian parsley salad and garlic mash

(5) Rate it

  • 0:15 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Coeliac or not, this Swordfish and garlic mash combo is hard to resist.

Featured in
Main recipes, Dinner party recipes

Ingredients

  • 4 x 200g swordfish steaks
  • 100ml olive oil, plus extra to brush
  • 1 cup roughly chopped flat-leaf parsley leaves
  • 2 tablespoons capers, rinsed, drained, chopped
  • 1/2 cup sliced pitted green olives
  • Zest and juice of 1 lemon

Garlic mash

  • 1kg floury potatoes (such as sebago or King Edward), peeled, chopped
  • 4 garlic cloves
  • 1/3 cup (80ml) milk
  • 1/4 cup (60ml) olive oil

Method

  • Step 1
    For the mash, place the potatoes and garlic in a pan of cold salted water. Bring to the boil, then cook over medium heat until tender. Drain well, then return to the pan and shake over low heat to remove excess water. Mash potato and garlic with milk and oil, then season well. Keep warm until ready to serve.
  • Step 2
    Brush the fish with extra oil, season well and pat with a little of the parsley.
  • Step 3
    Place capers, olives, zest and juice in a bowl with remaining parsley, season with pepper and slowly whisk in the oil.
  • Step 4
    Preheat a chargrill pan or barbecue on high heat and cook fish for 2 minutes each side until seared but still pink in the middle, or until cooked to your liking.
  • Step 5
    Serve the fish with garlic mash, topped with the parsley salad.

  • Low carb
  • Low sugar
  • Lower gi

Nutrition

  • 3897 kj

    Energy

  • 63g

    Fat Total

  • 12g

    Saturated Fat

  • 6g

    Fibre

  • 56g

    Protein

  • 133mg

    Cholesterol

  • 475.39mg

    Sodium

  • 5g

    Carbs (sugar)

  • 34g

    Carbs (total)

All nutrition values are per serve
  • Author: Valli Little
  • Image credit: Brett Stevens
  • Publication: Taste.com.au

Source: taste.com.au

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