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