Remarkably lean for so tasty a fish, tuna provides good amounts of healthy omega-3 fatty acids. It is also an excellent source of B vitamins. Swordfish has even less fat than tuna, with a good supply of niacin.
1/4 cup tomato purée
1½ tablespoons balsamic vinegar
2 teaspoons olive oil
1 teaspoon Tabasco sauce
1/2 teaspoon dried oregano
1/2 teaspoon ground ginger
4 swordfish steaks (200g each)
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Combine the tomato purée, vinegar, oil, Tabasco sauce, oregano, ginger and a pinch of salt in a shallow bowl. Add the swordfish and rub the mixture into both sides. Cover and refrigerate for at least 1 hour.
Preheat the griller. Reserving the marinade, grill the swordfish 15 cm from the heat for 4 minutes. Turn the fish over, spoon on the reserved marinade, and grill for 4 minutes or until the fish is just cooked through.