A new twist to a loved seafood
Lemon-braised swordfish chops add a new slightly tangy twist to the typical swordfish steak. The swordfish cooks in the broth, lemon juice, onions, and garlic with a delightfully tender and juicy outcome!
How did I discover this dish?
Swordfish is one of my favorite go-to dishes providing lots of lean protein without the fat. I am always looking for new recipes to spice up my standard swordfish steak meal. I found a recipe for lemon chicken and altered the ingredients using swordfish chops, making it gluten-free, high in protein, and low in fat.
What is a swordfish chop?
If you love a good swordfish steak, you will love swordfish chops. They come from the collar, just below the head. The benefit of selecting swordfish chops is they are incredibly tender, have a different texture, and have a bit more flavor than swordfish steak. However, they can be tough to find. Check with the meat department at your local grocery store to see if they can get them. Whole Foods often carries them. You can also check out Wulf’s Fish from Boston, MA. They deliver high-quality, clean seafood to states on the East Coast.
What is braising?
The term braising is derived from the French term braiser, which means “live coals.” To make it simple, a braiser is the type of pot you use to braise meat. The meat is typically first seared on the stove at medium-high heat until golden brown. Braising is adding the wet ingredients to the pan and transferring them to the oven. It is key to use cookware that can be used on both the stovetop and the oven.
Combining the searing, wet, and dry heat will make your meat and vegetables juicy and tender. The braising allows the natural flavors of the meat to be released making the broth delightfully delicious!
Benefits of Bone Broth
I use chicken bone broth in this recipe for additional protein. I like to use Kettle and Fire but you may use any high-quality bone broth. Look for bone broth made from organic, pasture-raised chicken. Bone broth is beneficial because of the additional collagen and protein it contains. Adding bone broth to your favorite recipes is an easy way to get these nutrients into your diet.
Bone broth benefits:
-
- Promote Gut & Digestive Health
-
- Support joint mobility
-
- Support skin, hair, and nails
-
- Supports better sleep
How do you make swordfish chops?
Follow the recipe below for a flavorful, healthy, gluten-free meal. I like to serve swordfish chops with mashed cauliflower and baked parmesan zucchini with tomatoes or a baked sweet potato with a bit of maple sugar.
Drizzle some of the bone broth on top, and you have a meal you’ll want to make again and again.
Lemon-Braised Swordfish Chops
Course: MainDifficulty: Easy2
servings15
minutes30
minutes45
minutesLemon-braised swordfish chops add a new slightly tangy twist to the typical swordfish steak. The swordfish cooks in the broth, lemon juice, onions, and garlic with a delightfully tender and juicy outcome!
Ingredients
2 Swordfish Chops (substitute swordfish steaks if you can't locate the chops).
1 Tablespoon Extra Virgin Olive Oil
1 Cup Chicken Bone Broth (I use Kettle and Fire)
1/2 Lemon
1/2 Medium Size Yellow Onion finely chopped
2 Garlic Cloves finely chopped
Salt and Pepper
Directions
- Pre-heat oven to 425 degrees.
- Heat the braising pan on medium heat about 1 minute. (You can also use any cookware that can be used on the stove as well as in the oven)
- Once the pan is heated, add extra virgin olive oil, onions, and garlic. Cook over medium heat for approximately 3 minutes or until lightly golden in color.
- Add chicken bone broth to onions and garlic and heat to a slow boil.
- Add swordfish chops to braising pan and transfer to oven. Cook for approximately 30 minutes or until the internal temperature is 130°F for medium, 135°F for medium-well, or 140 to 145°F for well-done. I like to use the Meater thermometer for accurate temperature readings including resting time.
- Once the swordfish chops have rested for approximately 5 minutes, plate and serve with your favorite side dishes. I like to serve it with mashed cauliflower and zucchini and tomatoes with parmesan.
