Grilled swordfish steaks with tomato and capsicum salsa
Grilled swordfish steaks with tomato and capsicum salsa
Fish steaks make ideal fast food, and serving them with a vibrant salsa, rice and a mixed-leaf salad transforms plain cooked fish into an exciting dish. Use a ridged cast-iron grill pan to produce attractive markings on the fish. In summer, instead of being cooked indoors, the fish can be cooked outdoors on a barbecue. Place the steaks on a sheet of foil to prevent the delicate flesh from slipping through the barbecue rack.
Ingredients
Serves: 4
- 4 swordfish or other fish steaks, about 150 g each
- 3 tablespoons extra virgin olive oil
- juice of 1 small orange
- 1 garlic clove, crushed
- pepper to taste
- 1 orange, cut into wedges, to garnish
- Tomato and capsicum salsa
- 200 g roma tomatoes, diced
- 1/2 red capsicum, seeded and diced
- 1/2 red onion, finely chopped
- juice of 1 small orange
- 15 g fresh basil, chopped
- 1 tablespoon balsamic vinegar
- 1 teaspoon caster sugar
- pepper to taste
Directions
Preparation:15min ›
Cook:10min ›
Ready in:25min
- To prepare the fish steaks, place them in a shallow non-metallic dish. Mix together the extra virgin olive oil, the orange juice, garlic and a little pepper to season, and spoon this mixture over the fish steaks.
- To make the salsa, combine the tomatoes, capsicum, onion, orange juice, basil, balsamic vinegar and sugar, and season with pepper. Spoon into a serving bowl.
- Heat a lightly oiled, ridged cast-iron grill pan (to give the fish the attractive striped markings on the flesh) or a heavy-based frying pan over a high heat. Place the fish steaks in the grill pan or in the frying pan and cook for approximately 2–3 minutes on each side, basting from time to time with the oil mixture, until the fish flakes easily.
- Place the fish steaks on individual warm serving plates and grind over some additional black pepper. Garnish the fish with wedges of orange and serve with the salsa.
Variations
For a tomato and olive salsa, combine the diced tomatoes with 1/2 diced cucumber, 4 chopped spring onions, 50 g chopped stoned green or black olives and 1/2 cup chopped fresh basil. Or use 1 tablespoon well-drained and rinsed capers instead of olives.
HEALTH HINT
Capsicums are an excellent source of vitamin C and beta carotene, but the beta carotene content varies depending on the colour of the capsicum. Green capsicums contain around 265 mcg carotene per 100 g, while red capsicums contain approximately 3840 mcg for the same weight.
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