Swordfish cooked in 15 minutes with a moutarde sauce.
- Carbohydrate 0.390041250264403 g
- Cholesterol 71.0075000129832 mg
- Fat 11.7253512535064 g
- Fiber 0.0940499986410141 g
- Protein 27.5244012501943 g
- Saturated Fat 5.0618128771827 g
- Serving Size 1 1 Serving (170g)
- Sodium 288.688250003601 mg
- Sugar 0.295991251623389 g
- Trans Fat 1.49077862518082 g
- Calories 229 calories
Step-by-step
- 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.
The ingredient list fails to mention that swordfish is structurally dense and prone to rapid moisture loss under direct infrared heat. Raw swordfish fillets hold up poorly in the freezer if frozen longer than two months, as ice crystal expansion shreds the muscle fibers and results in a mealy texture upon thawing. Cooked swordfish behaves even worse when subjected to make-ahead storage. Reheating cooked fish in a cream and mustard emulsion causes the dairy proteins to break and separates the fat instantly. Maintain a distance of six inches from the broiler element to ensure the exterior browns properly without scorching the butter fat before the center reaches opacity. Boil the heavy cream, mustard, and stock mixture rapidly in a skillet to drive off excess water content, which prevents the sauce from thinning out when ladled over the hot fish. Parsley contains volatile aromatic compounds that degrade under prolonged heat, so reserve the final tablespoon for raw garnish immediately before serving. Avoid using salted stock without tasting the reduction first, because salt concentrates rapidly as water evaporates from the pan. Keep the total cook time under six minutes per side to prevent the dense proteins from tightening into a rubbery consistency.
