Firm fish like swordfish and blue-eye benefit from this easy two-step technique of first browning the steaks on one side and then finishing cooking in the oven (cooking the fish entirely in the frying pan can make the outside tough and requires more fat).
Patsy Jamieson, Diane Temple
1 tablespoon lime juice
1 tablespoon olive oil
freshly ground black pepper to taste
4 swordfish steaks (170 g each)
1 small onion, chopped
1 garlic clove, crushed
pinch of chilli flakes
400-g can diced tomatoes
⅓ cup water
1 tablespoon chopped pitted green olives
2 teaspoons capers, drained and rinsed
2 tablespoons chopped fresh parsley
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Preheat the oven to 220°C. Coat a baking tray with cooking spray.
Mix lime juice, 1 teaspoon of the oil and pepper in a shallow glass dish. Add fish steaks and turn to coat. Cover and marinate in the refrigerator for 10 to 20 minutes.
Meanwhile, heat 2 teaspoons of the oil in a medium saucepan over medium heat. Add onion and cook, stirring often, until softened, 3 to 4 minutes. Add garlic and chilli. Cook, stirring, for 30 seconds. Add tomatoes and water. Bring to a simmer. Cook over medium heat, stirring occasionally, until thickened, about 10 minutes.
While sauce is simmering, cook the fish. Heat the remaining oil in a large non-stick frying pan over medium-high heat. Add fish and cook until browned on one side, 2 to 3 minutes. Transfer fish to the baking tray, browned side up. Bake until fish is opaque in the centre, 8 to 10 minutes.
Stir olives, capers and parsley into tomato sauce. Season with black pepper. Top each fish steak with sauce and serve with lime wedges.
The tomato-olive sauce (Steps 3 and 5) is also delicious over grilled skinless chicken breasts.