I love a meaty Swordfish Steak! Pan fried Swordfish is a healthy, quick and simple basis for any meal. And this year, it’s all about “less in more” with our food intake. Yes, we’re sticking to a leaner healthier food regime, as part of our 2015 goals, what about you?
Swordfish is a tasty alternative to steak if you‘re worried about your heart. Swordfish is much lower in calories and fat—especially saturated fat, which clogs arteries and causes heart attacks and strokes. What’s more, swordfish is rich in omega-3 fish oils, which offer almost magical protection for the heart. In a 2003 study that followed 2033 heart-attack victims for two years, the death rate among those who ate fish twice a week was 29-percent lower than those who didn’t. You shouldn’t eat swordfish more than once a week, however—and if you’re pregnant or under 16, not at all. Reason: As a predator at the top of the food chain, a swordfish concentrates mercury in its flesh. Ingesting too much mercury can be harm your brain, heart, kidneys, lungs, and immune system.
So, I eat Swordfish only four times a year, but when I do, I enjoy it….Here’s a simple but delicious Swordfish Steak recipe…
Take baby steps to a healthier you…
Ali in the Valley
2 tablespoons butter (room temperature)
2 teaspoons chopped fresh parsley
1 clove garlic – minced
½ teaspoon grated ginger
⅛ teaspoon crushed red pepper
½ teaspoon grated lemon peel
1 tablespoon olive oil
2 1- inch-thick swordfish fillets (6-7 ounces each)
Preheat oven to 400°F.
Blend together butter, parsley, garlic, ginger, red pepper and lemon peel in small bowl.
Season to taste with sea salt.
Heat oil in heavy large ovenproof skillet over medium-high heat.
Sprinkle swordfish with sea salt .
Add swordfish to skillet. Cook until browned, about 3 minutes.
Turn swordfish over and transfer to oven. Roast until just cooked through, about 10 minutes longer.
Add seasoned butter to same skillet. Cook over medium-high heat, scraping up all the bits, until melted and bubbling.
Transfer swordfish to platter
Pour butter sauce over swordfish and serve with your favorite sides