Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion


Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion is my latest obsession. What’s yours? This low carb meal totals just 3g net carbs and is ridiculously simple to put together. It’s so quick and delicious I’ve cooked it three times this week alone!!!Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion

Yeah. You’ve guessed. I’ve been watching Masterchef again. What can I say? I looove the shenanigan and the blunders. I love the contestants who are clueless and those who invent wonderful dishes and re-create iconic Michelin-star ones.

This time ’round, it’s ‘Celebrity Masterchef’. After the usual rubbish no-lebrities are discarded, the fun really commences. Impressive plates of food and a lot of inventiveness keep me literally glued to the TV screen. You cannot imagine how much inspiration for my keto recipes I get out of this TV series. Today’s meal is my ketofied version of fish and mash. A classic British dish that I’ve also renamed and posh-ified, Masterchef-style.

Well, despite the high-class sounding name, along with its impressive length, I assure you that this recipe requires ZERO effort and very little time to create.

What you Need in Order to Make Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion.

I agree. The title is a mouthful (pun intended 🙂 hahahahah…).

However, in my defense, if you watch even just one episode of Masterchef, you’ll see that every single dish presented to John and Gregg has a seriously looooong name. It reckon it’s a pre-requisite that every plate should be named in such a manner as to literally describe what’s in it and how it’s cooked!

Actually, if I was to present this dish to John and Greg, I’d call it Pan-Fried Swordfish Steak with Parsley & Cauliflower Purée, Drizzled with an Anchovy, Capers and Lemon Emulsion. There you go.

Did you say you prefer this title version, and I should have named it like that? I totally agree. But I couldn’t. Because post titles must match recipe titles and be in line with specific requirements that Lord Google determines. And that had too many characters. Tried. Got a red light and a warning… Hence shortened (hahaha) post title.

Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion


Jokes aside, you now know which ingredients you need, so I don’t have to repeat myself. The only thing I should add is that if you prefer, you can swap the swordfish for monkfish, salmon, or tuna steak, or other similar fresh fish. Avoid farmed fish if you can, it’s simply nasty in flavour, devoid of nutrients and probably toxic.

3 Simple but Stunning Elements

This is a stunningly delicious meal that, I repeat, is also very simple to create. But, if you’re going to be in a super-hurry, you can certainly plan ahead and prep 2 of the elements in advance. The 3rd element is basically the fish steak being pan-fried or cooked on a griddle pan for a few minutes each side. You definitely cannot do this in advance. Unless you enjoy the flavour and texture of cardboard.Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion


You can prepare both the Parsley Cauliflower Purée and the Anchovy Emulsion several days before you need them. There will be no loss of flavour or texture for either of them. Do make sure that you warm up the Purée gradually, over a gentle heat source. For the Anchovy Emulsion you would just need to whisk it again to re-blend the oil and water content.

Swordfish Steak with Parsley Cauliflower Purée & Anchovy Emulsion

Voilà. Easy Peasy Lemon Squeezy. Enjoy!


  • Yield: 1
  • Serving: 1
  • Calories: 732
  • Fat: 48g
  • Net Carbs: 3g
  • Protein: 61g
Recipe type: Main Courses
Cuisine: Ketogenic. Low Carb. LCHF. Gluten Free. Grain Free.
Prep time: 
Cook time: 
Total time: 
A superb low-carb meal that's incredibly tasty and loaded with healthful ingredients. If you make the purée and emulsion in advance, you'll have this meal read in minutes.
  • 220g fresh swordfish steak (or monkfish, tuna, salmon, etc.)
  • 15g ghee or butter
For the Parsley Cauliflower Purée
For the Anchovy Emulsion
To make the Parsley Cauliflower Purée:
  1. place cauliflower florets in a small saucepan and add enough water to submerge them.
  2. add a generous sprinkle of coarse salt, bring to the boil, then simmer for 5-6 minutes.
  3. drain florets and leave in colander to cool down a bit.
  4. place florets back into the saucepan, add cream cheese, butter, parsley and a good pinch of nutmeg and black pepper.
  5. stir over medium heat to break them up a bit, then blitz using an immersion (hand-held) blender (THIS is the one I use - U.S. option HERE) until smooth.
  6. taste test and adjust seasoning to your preference.
To make the Anchovy Emulsion:
  1. wash salt off anchovies and pat dry with kitchen paper towels.
  2. place anchovies and all ingredients in your blender or similar (I prefer to use my coffee grinder for this) and whiz for a few seconds until you have a smooth paste.
  3. add a little more water, if necessary, so as to obtain a dense but pourable consistency.
To cook the fish:
  1. smear some ghee or butter over both sides of your fish steak.
  2. heat a griddle pan (or frying pan) over high heat, and cook your steak for a few minutes on each side.
  3. To serve, place purée on your plate, top with fish steak and drizzle a little emulsion all over.
The emulsion is potent in flavour, and more than enough to accompany 4 fish servings. A little goes a long way. Unless you're planning to prepare 4 servings, store unused emulsion in a sealed glass container and keep refrigerated - it will keep for at least 7 days.

Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.


Your feedback matters to me! Please leave a comment below. If you try this recipe, you can make my day by sharing a photo on social media with the hashtag #queenketo. Thank you! 🙂

Click on a star to rate it!

Average rating / 5. Votes:

Make me happy! Leave a comment!