SWORDFISH, CHERRY TOMATOES & CAPERS
Knock together this super-tasty swordfish steak recipe, bursting with summery flavours. What a treat!
Provided by Andy Harris
Categories Mains Jamie Magazine Alfresco Quick fixes Tomato Quick & easy recipes
Time 15m
Yield 2
Number Of Ingredients 7
Steps:
- Season the swordfish and drizzle with oil, then pan-fry or grill for 5 minutes over a high heat on each side, or until cooked. Transfer to plates.
- Peel and finely slice the garlic, then segment the lemon.
- Heat 1 tablespoon of oil in a frying pan over a high heat, add the garlic and tomatoes and sauté for 5 minutes, or until lightly golden.
- Add the lemon and capers and cook for 2 minutes.
- Finely chop and add the parsley leaves, season with black pepper, stir, then pour over the fish and serve.
Nutrition Facts : Calories 199 calories, Fat 9.2 g fat, SaturatedFat 1.8 g saturated fat, Protein 23.6 g protein, Carbohydrate 5.9 g carbohydrate, Sugar 5.1 g sugar, Sodium 1.4 g salt, Fiber 1.8 g fibre
SEARED SWORDFISH WITH MANGO SALSA
A great al fresco meal, simple, summery, light and refreshing - all you need now is some sun!
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 15m
Number Of Ingredients 8
Steps:
- Rub the oil all over the fish and season. Heat a griddle pan or BBQ, cook the fish for 3 mins, then turn over and cook for 3 mins on the other side until charred and just cooked through.
- For the salsa, toss together the mango, spring onions, chilli, lime zest and juice and coriander. Serve with the grilled fish and salad leaves.
Nutrition Facts : Calories 208 calories, Fat 10 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 12 grams sugar, Fiber 2 grams fiber, Protein 19 grams protein, Sodium 0.34 milligram of sodium
GRILLED SWORDFISH, GREEN BEANS AND SPICY TOMATO SALSA
Chef Jamie Oliver hit a home run with this delicious meal. Fantastic flavor combinations. I highly recommend you give this meal a try. Simple elegance! The tomato salsa if fantastic served over tuna, too.
Provided by LifeIsGood
Categories Greens
Time 40m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- Make the salad dressing by whisking the olive oil into the lemon juice, then adding the salt and pepper. Set aside.
- Make the salsa by mixing all ingredients together, season to taste. Set aside.
- Rub the swordfish steaks with some olive oil and sprinkle with salt and pepper.
- Put the swordfish on a pre-heated grill (or ridged griddle), medium flame, and cook for 2-4 minutes on each side. Remove from heat.
- Lightly dress the beans and salad greens with the olive oil and lemon juice dressing.
- Place the swordfish on top of a pile of dressed greens.
- Spoon the tomato salsa on top of the swordfish.
- Enjoy!
Nutrition Facts : Calories 705, Fat 55.8, SaturatedFat 8.9, Cholesterol 112.3, Sodium 309.8, Carbohydrate 15.7, Fiber 5, Sugar 7, Protein 37.6
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