Braised Swordfish in Parsley Sauce is a really nice meal for two. It’s a great option for a weeknight meal, date night, in fact any night. The swordfish is braised just enough so that the cooked flakes melt in your mouth and is nicely infused with garlic, parsley and lemon juice. It’s delightful!
Swordfish has a subtle taste, perhaps a touch sweet. It’s moist when cooked, and I think it’s fabulous when braised. Braised Swordfish in Parsley Sauce is so flavorful and works perfectly with rice, quinoa or couscous. Veggies are good too. One side dish is all you need to make a perfect meal.
I really like parsley. Among other things, it’s an excellent ingredient in salads, juices and sauces. Parsley provides great health benefits. It’s a great source of folic acid, and vitamin c. and has strong anti-inflammatory properties, thus purported to help suppress arthritis. It also aids the reduction of water retention and bloating, and can help remedy the affects of diabetes. Parsley is a great herb, make sure it’s part of your diet in some way.
I tested this recipe a few times, Braised Swordfish in Parsley Sauce, is a result of some leftover parsley, a lot of leftover parsley in fact. For the first iteration I used cod instead of swordfish, which was fine, but I think swordfish works much better. However, you can mix this recipe up and use another kind of filleted or steak fish.
Braised Swordfish in Parsley Sauce is a somewhat hearty dish, so no need to go crazy with sides. Choose your favorite and enjoy.
Braised Swordfish in Parsley Sauce
Ingredients
- 1 packed cup fresh parsley removed from stems
- 4 garlic cloves
- 1/3 cup olive oil
- 2 tbsp lemon juice
- 1/2 tsp kosher salt
- 2 x 8-10oz swordfish steaks
- 2 tbsp flour
- 1/2 cup white wine
Equipment & Utensils
- Blender
- Saute pan with cover
Instructions
- Set aside two teaspoons of olive oil and add the rest to a blender.
- Add parsley, garlic, lemon juice and salt and pulse until pureed, then set aside.
- Make sure your swordfish is mostly dry, then sprinkle with flour.
- Pat the flour onto the swordfish to make sure it adheres to it.
- Heat set aside olive oil on medium heat in a saute pan then add swordfish and brown both sides.
- Add pureed parsley mixture and then wine and shake pan around to spread the ingredients around the pan.
- Lower heat to just above low and cover.
- Allow fish to cook for approx. 8 minutes, checking to ensure the sauce does not dry out - lower heat and add a little water if necessary.
- Serve once fish is completely opaque.
