Swordfish Steaks On Rocket And Roast Peppers
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Food3, Ood9 | 4 | Servings | |
INGREDIENTS
| 8 | 75 g, 3oz swordfish | |
| steaks | ||
| 6 | T | Extra virgin olive oil |
| Finely grated zest of 1 | ||
| lemon | ||
| Finely grated zest of 1 | ||
| small orange | ||
| 1 | T | Chopped fresh oregano |
| Salt and pepper | ||
| 1 | Red pepper | |
| 1 | Yellow pepper | |
| 4 | T | Extra virgin olive oil |
| 1/2 | Lemon, juice of | |
| 1/2 | Orange, juice of | |
| 8 | Fresh basil leaves, torn 8 | |
| to 10 | ||
| 1 | T | Roughly chopped fresh flat |
| leaf parsley | ||
| 1 | Spring onions, trimmed and | |
| sliced | ||
| diagonally | ||
| 125 | g | Rocket, 4 1/2oz |
| 125 | g | Rocket, 4 1/2oz |
| 125 | g | Radicchio, 4 1/2oz |
| 2 | T | Extra virgin oilve oil |
| 1 | T | Lemon juice |
INSTRUCTIONS
In a large shallow bowl, mix together the oil, lemon and orange zests, oregano and plenty of black pepper. Place the swordfish in the marinade, then turn to coat all over. Cover with cling film and leave at room temperature to marinate for 1 hour. Pre-heat a ridged cast iron pan until hot. Place the peppers on the grill pan and cook for 5-8 minutes, turning frequently until the peppers are just soft and slightly charred in several places. Cool the peppers slightly, then halve and seed, do not peel. Cut the peppers into small diamond shapes and mix with the oil, lemon and orange juices, basil, parsley and spring onions. Season to taste. Cover with cling film and set aside. Wipe the grill pan clean and reheat until it is almost smoking. Lift the fish out of the marinade and shake to remove any excess oil. Place on the heated grill pan and cook for 1 minute, then turn the fish 45 degrees and cook for 1 minute. Turn the fish over and repeat. You should have a criss-cross lines on both sides of the fish. Wash and spin dry the salad leaves. Put them in a bowl, toss with the oil and lemon juice and season to taste. Put a fish fillet on to each serving plate and spoon a little salsa over it. Top with the salad and then the remaining fish fillet. Spoon the remaining salsa over the fish salad and serve immediately. Converted by MC_Buster. Per serving: 334 Calories (kcal); 34g Total Fat; (88% calories from fat); 1g Protein; 9g Carbohydrate; 0mg Cholesterol; 9mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 7 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 1225
Calories From Fat: 713
Total Fat: 77.5g
Cholesterol: 345.1mg
Sodium: 325.4mg
Potassium: 2293.6mg
Carbohydrates: 20.1g
Fiber: 7g
Sugar: 6.1g
Protein: 109.5g