Introduction

Swordfish moutarde or with mustard.

I really enjoy cooking. Spending time in the  kitchen is something that I really look forward to it. Seeing Pete from Personal Gourmet Foods is even more of a treat. He always has something new for me to try. He knows how much we all enjoy fish so he convinced me to try swordfish. Now, I had swordfish in the past and I liked it, but not love it. Well… as of last night I am in love with swordfish. The pieces that he gave me were all uniformly cut, but the flavor and tenderness: out of this world.

New fish, new recipe. We had a very limited time last night for an elaborate dinner and fifteen minutes is all it took from start to end to prepare dinner. Love it, but then this is why I started my journey with this blog.

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I love moutarde or mustard and wanted to use it with the fillets in a form of a sauce.This sauce is a combination of sauces that I have made and really enjoyed. Simplicity is the key.

We served over a bed of lettuce, which I prepared the vinaigrette with lemon instead or vinegar.

TIP: Taste before seasoning the sauce with salt and pepper. Sometimes stock, even though it may be sodium free, still have plenty of salt. Never leave the oven unattended while broiling, a small splatter can catch in fire (voice of experience here).

 

Swordfish Moutarde - or Mustard

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swordfish moutarde
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Author: Teana Allen
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Ingredients

  • 6 ounces swordfish 4 - 6 ounces -fillets all the same size, swordfish
  • 1 tbsp unsalted butter 1 tablespoon unsalted butter
  • 1 tablespoon mustard 1 generous tablespoon grain mustard
  • 0.25 cup sodium free chicken stock 1/4 cup fish stock or sodium free chicken stock
  • 0.25 cup heavy cream 1/4 cup heavy cream
  • 0.33333333333333 cup flat-leaf parsley 1/3 cup plus 1 tablespoon finely chopped fresh flat-leaf parsley

Instructions

  • Preheat the broiler.
  • Place the swordfish on an oiled cookie sheet lined with aluminum foil. Butter the swordfish with the 1 tablespoon of butter. Broil 6 inches away from the heat source until the fillets start to turn golden brown, 5 to 6 minutes.
  • While the swordfish is cooking, in a small skillet add the mustard and the fish stock and bring to a boil.
  • Add the heavy cream and 1/3 cup parsley ( I used less) and reduce until a thick sauce is formed.
  • Remove from the heat, add salt and pepper to taste.
  • When the fillets are cooked, arrange them on a dinner plate and spoon the sauce over the fillets.
  • Garnish with the remaining chopped parsley.

Nutrition

Calories: 142kcal | Protein: 9g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 56mg | Sodium: 85mg | Potassium: 216mg | Vitamin A: 780IU | Vitamin C: 6.7mg | Calcium: 17mg | Iron: 0.5mg

Cooking Canva provides nutritional information, but these figures should be considered estimates, as a registered dietician does not calculate them.

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