Featuring swordfish as one of the dinner party recipe is a great ideas especially for health-conscious families and guests. Not only for its good taste, swordfish also low in fat and calorie. Grilled swordfish steaks go very well with homemade olive and tomato salsa. Olives contain high concentration of monounsaturated fatty acids, which are said to increase HDL cholesterol and reduce the risk of atherosclerosis. They are also rich in antioxidants, polyphenols, flavonoids and vitamin E that has been found to reduce inflammation, fight against colon cancer and heart disease.
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Ingredients :
Serves 4
Preparation time : 10 minutes
Cooking time : 10 minutes
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4 swordfish steaks, about 150g (5oz)
each
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4-5 small ripe tomatoes
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16 Kalamata olives in brine, drained (a
favorite olive of Greece)
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2 tablespoons chopped flat leaf parsley
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salt and pepper
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200g (7oz) couscous
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Method :
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Season the swordfish steaks with salt and
pepper.
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Dice or quarter the tomatoes and transfer
them to a bowl with all the juices. Remove the stones from the olives
and chop the flesh if the pieces are still large. Stir them into the
tomatoes with parsley, season to taste and set aside.
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Cook the couscous according to the
instructions on the packet and set aside.
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Meanwhile, cook the swordfish steaks, 2
at a time, in a preheated hot griddle pan. Cook on the first side for 4
minutes, without disturbing them, then turn and cook for a further
minute.
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Serve the swordfish and couscous
immediately, topped with the olive and tomato salsa and accompanied
with a green salad, if liked.
Variations :
For hake with pasta & salsa, replace the
couscous with 200g (7oz) tagliatelle or baby pasta shapes and cook
according to the packet instructions. Replace the swordfish with 4 hake
fillets and cook as described above. When the pasta is cooked, toss
with the chop parsley and a handful of chopped capers. Serve the hake
and pasta as above, topped with the salsa.
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