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.
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.
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.
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.