Swordfish with Citrus Notes Recipe

Feb 10, 2012 @ 6:29 PM
Posted by Antony Worrall Thompson, Special Contributor

Nutrition

Cal/Serving: 446
Daily Value: 22%
Servings: 4

High-Fiber
Gluten-Free, Wheat-Free

Fat	14g	22%
Saturated	3g	15%
Trans	0g	0%
Carbs	40g	13%
Fiber	13g	51%
Sugars	8g	0%
Protein	47g	93%
Cholesterol	112mg	37%
Sodium	1295mg	54%
Calcium	227mg	23%
Magnesium	152mg	38%
Potassium	2296mg	66%
Iron	5mg	25%
Zinc	3mg	20%
Vitamin A	2936IU	59%
Vitamin C	391mg	651%
Thiamin (B1)	0mg	31%
Riboflavin (B2)	1mg	33%
Niacin (B3)	16mg	82%
Vitamin B6	2mg	90%
Folic Acid (B9)	281µg	70%
Vitamin B12	3µg	48%
Vitamin D	24µg	6%
Vitamin E	7mg	34%
Vitamin K	441µg	551%
Fatty acids, total monounsaturated	6g	0%
Fatty acids, total polyunsaturated	2g	0%

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Swordfish, like tuna and marlin, are very meaty fish that don’t benefit from being overcooked. The topping works well, with the citrus flavors cutting through the richness of the fish.

Click here to see 15 Easy Fish Recipes for Summer.

INGREDIENTS

1 extra-virgin olive oil
Zest and juice of 1 lemon
Zest of ½ navel orange
1 mild long red chile, seeded and diced finely
2 scallions, chopped finely
1 clove garlic, chopped finely
1 1/2 Lilliput (baby) capers, drained and rinsed
8 pitted Kalamata olives in brine, rinsed and chopped finely
1 chopped mint
2 chopped chives
Salt and pepper, to taste
1 new potatoes
11 broccoli florets
Olive oil cooking spray
Four 6-ounce swordfish steaks

DIRECTIONS

Combine the extra-virgin olive oil, lemon zest and juice, orange zest and juice, chile, scallions, garlic, capers, olives, mint, and chives in a bowl and leave the flavors to develop for 20 minutes. Season with salt and pepper, to taste.

Meanwhile, bring a pot of water to boil over high heat. Cook the new potatoes for 12-15 minutes until nearly tender, then add the broccoli and cook for another 4 minutes. Carefully drain and season with salt and pepper, to taste. Keep warm.

Heat a griddle pan or large frying pan over high heat until almost smoking. Season the swordfish with salt and pepper, to taste, and spray a fine mist of olive oil over the surface of the fish. Cook for 1 minute on each side.

Turn off the heat and allow the steaks to sit for 3 minutes in the residual heat. Serve with the new potatoes and broccoli, with the citrus salsa scattered over the fish.