Swordfish with salsa dressing

    1 hour 10 min

    Orange juice adds a refreshing note to the salsa-style tomato and pepper dressing for this vibrant-looking salad. As the dressing can be made well in advance and the swordfish steaks take only minutes to cook, this is a very quick dish to prepare, ideal when you are entertaining. Serve with lots of sesame breadsticks or crusty wholegrain bread.

    1 person made this

    Serves: 4 

    • 4 swordfish steaks, about 1 cm (½ in) thick, 140 g (5 oz) each
    • 1½ tsp extra virgin olive oil
    • 250 g (8½ oz) baby spinach leaves
    • 2 courgettes, coarsely grated
    • 1 tbsp chopped parsley
    • Tomato salsa dressing
    • 1 large orange
    • 600 g (1 lb 5 oz) ripe tomatoes, seeded and cut into 5 mm (¼ in) dice
    • 4 large spring onions, green parts only, finely chopped
    • 1 orange pepper, seeded and cut into 5 mm (¼ in) dice
    • 1 yellow pepper, seeded and cut into 5 mm (¼ in) dice
    • 1 tsp ground cumin, or to taste
    • 1 tbsp extra virgin olive oil
    • 1 fresh green chilli, seeded and finely chopped
    • salt and pepper
    • 2 tbsp finely chopped fresh coriander

    Prep:1hr  ›  Cook:10min  ›  Ready in:1hr10min 

    1. Prepare the salsa dressing at least 20 minutes (or up to 8 hours) before serving. Finely grate the zest from the orange and squeeze out 4 tbsp juice. Put the zest and juice in a large mixing bowl and add the tomatoes, spring onions, peppers, cumin, olive oil and chilli. Season to taste. Stir, then cover and chill.
    2. Preheat the grill to high. Lightly brush the swordfish steaks with some of the olive oil and place on the grill rack. Grill, about 7.5 cm (3 in) from the heat, for 2½ minutes. Turn the swordfish steaks over, brush with the rest of the olive oil and grill for a further 2½–3 minutes or until the edges are lightly charred and the flesh is just firm. Don't overcook or the swordfish will be tough and dry. Remove from the heat and set aside to cool slightly.
    3. Meanwhile, put the spinach leaves, courgettes and parsley in a bowl and toss to mix. Divide among 4 plates.
    4. Stir the coriander into the dressing. Break the swordfish into bite-sized pieces, add to the dressing and gently mix in, taking care not to break up the fish. Spoon the dressed fish on top of the spinach salad and serve.

    Another idea

    Make a warm Mediterranean tuna salad, using 4 tuna steaks, 2 cm (¾ in) thick, about 140 g (5 oz) each. Grill the steaks, basting with a mixture of 1½ tsp olive oil and 1 tbsp orange juice, for 2–3½ minutes on each side. Instead of using the tomatoes in the salsa dressing, slice them. Make the salsa dressing omitting the cumin, chilli and coriander, and toss with 200 g (7 oz) shredded radicchio and 100 g (3½ oz) rocket. Arrange the tomato and salad on 4 plates, top with the tuna, broken into pieces, and scatter over fresh basil.

    Plus points

    Swordfish is a good low-fat source of protein and provides excellent amounts of vitamin B12, niacin, selenium and potassium. * Peppers are native to tropical America and have been cultivated in Europe since the 16th century. They are a good source of beta-carotene and contain over twice as much vitamin C as oranges. * Courgettes provide the B vitamins B6, folate and niacin. The greatest concentration of these nutrients is found in the skin, which is also rich in the antioxidant beta-carotene.

    Each serving provides

    Excellent source of folate, niacin, selenium, vitamin A, vitamin B1, vitamin B6, vitamin B12, vitamin C, vitamin E. Good source of calcium, iron, potassium, vitamin B2.

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