Grilled Swordfish Steaks with Tomato and Capsicum Salsa

Prep Time: 15 mins Cook Time: 10 mins Serves 4 Ingredients 4 swordfish or other fish steaks, about 150 g

Prep Time: 15 mins

Cook Time: 10 mins

Serves 4

Recipe: Grilled Swordfish Steaks with Tomato and Capsicum Salsa

Ingredients

4 swordfish or other fish steaks, about 150 g each

3 tablespoons extra virgin olive oil

juice of 1 small orange

1 garlic clove, crushed

pepper to taste

1 orange, cut into wedges, to garnish

TOMATO AND CAPSICUM SALSA

200 g roma tomatoes, diced

½ red capsicum, seeded and diced

½ red onion, finely chopped

juice of 1 small orange

15 g fresh basil, chopped

1 tablespoon balsamic vinegar

1 teaspoon caster sugar

pepper to taste

HEALTH HINT

Capsicums are an excellent source of vitamin C and beta carotene, but the beta carotene content varies depending on the colour of the capsicum. Green capsicums contain around 265 mcg carotene per 100 g, while red capsicums contain approximately 3840 mcg for the same weight.

Directions

  1. To prepare the fish steaks, place them in a shallow nonmetallic dish. Mix together the extra virgin olive oil, the orange juice, garlic and a little pepper to season, and spoon this mixture over the fish steaks.
  2. To make the salsa, combine the tomatoes, capsicum, onion, orange juice, basil, balsamic vinegar and sugar, and season with pepper. Spoon into a serving bowl.
  3. Heat a lightly oiled, ridged cast-iron grill pan (to give the fish the attractive striped markings on the flesh) or a heavybased frying pan over a high heat. Place the fish steaks in the grill pan or in the frying pan and cook for approximately 2–3 minutes on each side, basting from time to time with the oil mixture, until the fish flakes easily.
  4. Place the fish steaks on individual warm serving plates and grind over some additional black pepper. Garnish the fish with wedges of orange and serve with the salsa.

Variations For a tomato and olive salsa, combine the diced tomatoes with ½ diced cucumber, 4 chopped spring onions, 50 g chopped stoned green or black olives and ½ cup chopped fresh basil. Or use 1 tablespoon well-drained and rinsed capers instead of olives. In summer, instead of being cooked indoors, the fish can be cooked outdoors on a barbecue. Place the steaks on a sheet of foil to prevent the delicate flesh from slipping through the barbecue rack.

Grilled Swordfish Steaks with Tomato and Capsicum Salsa