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Before you jump to Mediterranean Swordfish recipe, you may want to read this short interesting healthy tips about Healthy Eating Doesn’t Have To Be A Chore.
The benefits of healthy eating are today being given more attention than ever before and there are good reasons for this. There are a lot of diseases associated with a poor diet and there is a cost to the overall economy as people suffer from health problems such as heart disease and hypertension. While we’re incessantly being encouraged to stick with healthy eating habits, it is also easier than ever to depend on fast food and other convenience items that are not beneficial for us. A lot of people typically think that healthy diets require a lot of work and will significantly change the way they live and eat. Contrary to that information, people can modify their eating habits for the better by making several small changes.
The first change you need to make is to pay more attention to what you purchase when you do your food shopping since it is likely that you tend to pick up many of the things without thinking. For instance, if you eat cereal for your breakfast, do you ever stop to see what the sugar and salt content is before getting it? Consuming a bowl of oatmeal will give you the energy to face the day while protecting your heart simultaneously. If this is not to your liking on its own, try mixing in fresh fruits that have other healthy nutrients and as such, one small change to your diet has been achieved.
To sum up, it is not hard to start making healthy eating a regular part of your daily lifestyle.
We hope you got benefit from reading it, now let’s go back to mediterranean swordfish recipe. You can have mediterranean swordfish using 11 ingredients and 8 steps. Here is how you cook that.
The ingredients needed to prepare Mediterranean Swordfish:
- Get 2 swordfish steaks 3/4” thick (8-10 oz. each)
- Use 1/2 cup olive oil, divided
- Get Dash salt, pepper, and thyme
- Take 1 cup fennel bulb, chopped
- Get 1 medium onion, sliced, 2” pieces
- You need 1 garlic clove, peeled and smashed
- Get 1 can (14.5 oz.) chopped tomatoes, juices drained
- Take 1 can (6 oz.) black pitted olives, drained, halved
- Take 1 tbs. capers, drained (optional)
- You need Dash tarragon, coriander, & oregano
- Use 2 tbs. fresh basil leaves, cut or snipped into thin threads
Steps to make Mediterranean Swordfish:
- Preheat an outdoor grill to medium – high heat.
- Place the swordfish steaks on a plate and drizzle with olive oil. Season the steaks and place in the refrigerator for 15 minutes.
- In a large frying pan (with a lid), heat the olive oil and sauté the fennel and onion on medium heat until soft. Add garlic and heat for 30 seconds.
- Add the tomatoes, black olives, capers, and herbs. Reduce the heat and simmer.
- Place the swordfish steaks on the well-oiled grill grates and sear for 2 minutes per side.
- Remove from the grill and add the steaks to the pan on the stove and cover. Simmer this for 15 minutes per side.
- Swordfish steaks are done when you can slightly flake with a fork or internal temp is ~125˚.
- Carefully transfer the steaks (using a spatula) directly to serving plates on top of a bed of rice. Add the pan ingredients on top and serve with a side of sauté garlic flavored green vegetables.
Reducing the tomatoes into a thick delicious sauce concentrates the flavors and marries perfectly with the salty olives and capers. Heat oil in large heavy skillet over high heat. Season swordfish generously with salt and pepper. Sauté until browned on both sides. My swordfish memories go back to summer vacations in Cape Cod.
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