| Swordfish belongs to the group of fish that have | | | | place on a baking sheet. Brush with melted butter, |
| recently become more appreciated for their | | | | season with salt |
| contribution of omega-3 essential oils to the diet. These | | | | and pepper or cover with a piquant sauce, and bake |
| fats, which have to be provided by the diet, have now | | | | in a medium oven |
| been shown to have a host of health giving benefits | | | | for about 20 minutes.Grilling. |
| including combatting rheumatoid arthritis, heart attacks, | | | | Place steaks or kebabs on a well greased grill pan |
| high blood pressure, clogged arteries, psoriasis, asthma, | | | | and place under the |
| inflammatory bowel disease, multilple sclerosis and | | | | grill for about 6-10 minutes, turning once.Pan frying. |
| even mirgraine headaches. Doctors and nutritionists | | | | Fry the swordfish in butter or olive oil, turning once. |
| now recommend three portions of fatty fish per week | | | | Cook for about |
| to get the full health giving benefits.Other oily fish which | | | | 4-8 minutes until the fish is opaque and moist on the |
| are also beneficial include, tuna, salmon, mackeral, | | | | inside.Stir-frying. |
| sardines and boquerones. | | | | Cut swordfish steaks into bite size pieces and coat in |
| Swordfish is found in both the Atlantic Ocean and the | | | | wholemeal flour. |
| Mediterranean Sea and forms | | | | Stir fry gently and briefly in hot olive oil and then add |
| quite a large part of the Mediterranean Diet, which is | | | | to your favourite |
| said to be so | | | | stir fired vegetables.Poaching. |
| healthful and indeed is found on the menu of most | | | | Place enough water in a large frying pan to cover the |
| restaurants all along the coast.Swordfish- Buying and | | | | fish, add seasoning |
| Storing. | | | | of choice, dill is good. Bring to the boil then add the fish, |
| When buying swordfish pick fish that is a white to | | | | cover the pan |
| pinkish-beige, if it is | | | | and simmer for about 8 minutes.Grilled Swordfish |
| tinged with brown it is a sign of an off flavour. | | | | (serves 4)Ingredients. |
| Swordfish does have a dark | | | | 4 swordfish steaks. |
| meat, along with the white, but this should be cherry | | | | 1/4 cup lemon juice. |
| red not brown.As with all fish it is best eaten on the | | | | 2 tbs. water. |
| day of purchase but if you need to | | | | 1tbs. olive oil. |
| store it then first wash and pat it dry before placing | | | | 2 cloves of garlic, crushed. |
| on a cake rack over a shallow pan | | | | 1/3 cup fresh chopped parsley. |
| filled with crushed ice and refrigerate. All fish | | | | Salt and freshly ground black pepper to taste.Wash |
| deteriorates if allowed | | | | steaks and pat dry. Place in a large covered dish. Mix |
| to sit in its' own juice.It will store well like this for up tp | | | | together |
| 2 days. Swordfish can be frozen for up to 2 months | | | | all the above ingredients to make marinade and pour |
| but be sure to defrost | | | | over the fish.Place |
| slowly and thoroughly before cooking.Swordfish- | | | | in the refiregerator and marinate for at least one hour |
| Preparation and Cooking. | | | | and no more |
| The secret to successful swordfish cookery is not to | | | | than 12. |
| overcook it.Whichever | | | | Oil the grill rack and place the swordfish under a hot |
| cooking method you use your swordfish will be | | | | grill for 4-5 |
| cooked when its flesh becomes | | | | minutes per side until fish flakes easily when tested |
| opaque yet is still moist on the inside. It is best to cook | | | | with a fork.Serve with sauteed potatoes and fresh |
| skinless | | | | green salad.Article submitted by Ruth Polak, the owner |
| fillets, steaks or chunks as the skin is tough and strong | | | | of a web site specializing in holiday villas and |
| tasting.Baking. | | | | apartments on the Costa del Sol and in rural Andalucia. |
| Place swordfish in a greased baking dish or wrap in | | | | You will also find lots of information about Spain and |
| oiled foil and | | | | Andalucia in general, plus other Spanish recipe ideas. |