Swordfish with Country Vegetable Salad
A flavourful marinade does double duty for the fish and salad in this easy, colorful meal. Any firm-fleshed fish works well. If you want to use fish fillets instead of steaks, cook skin side up first. Serve with pita or crusty bread.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 389 |
| pro | 35 g |
| total fat | 23 g |
| sat. fat | 4 g |
| carb | 10 g |
| fibre | 2 g |
| chol | 66 mg |
| sodium | 304 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 17% |
| vit A | 21% |
| vit C | 170% |
| folate | 20% |
Suggested Recipes
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4 swordfish steaks (1-1/2 lb/750 g total)
1 each sweet green and yellow pepper
1/3 cup (75 mL) olive oil
1/3 cup (75 mL) red_wine_vinegar
2 tbsp (25 mL) chopped fresh oregano
3 cloves garlic, minced
1/2 tsp (2 mL) pepper
2 tomatoes
1 piece english cucumber (2 inches/5 cm)
1/4 tsp (1 mL) salt
4 lemon wedges
4 leaves romaine lettuce
Preparation:
Arrange fish in single layer in shallow glass dish. Core, seed and cut green and yellow peppers into 3/4-inch (2 cm) squares; place in bowl. Whisk together oil, vinegar, oregano, garlic and pepper; pour half over fish, turning to coat. Pour remaining oil mixture over sweet peppers. Cover each and marinate in refrigerator for at least 30 minutes or for up to 2 hours.
Core and cut tomatoes into 1/2-inch (1 cm) cubes; add to peppers. Halve cucumber lengthwise; thinly slice crosswise and add to bowl along with half of the salt. Stir gently to coat.
Discarding marinade, place fish on greased grill over medium-high heat; sprinkle with remaining salt. Close lid and cook, turning halfway through, for about 6 minutes or until fish is opaque throughout and flakes easily when tested with fork. Squeeze juice from each lemon wedge over each steak.
Place lettuce leaf on each plate; top with salad. Serve fish alongside.
Additional Information
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Tip: Because their firm flesh holds together well on the barbecue, grouper, halibut, salmon steaks or fillets, sea bass, rainbow trout and shark steaks are also suitable for grilling.
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