Tender swordfish, seared on a stove-top grill with a vibrant salad of tomatoes, olives, cucumbers, and red onion, makes for a light and flavorful dinner that comes together in no time.
Cooking fish so it stays juicy and sweet — rather than dry and overdone — can be tricky, but this method keeps it simple. I start by searing the swordfish to develop a golden crust, then cover the grill pan briefly to let it finish cooking gently with steam. The result is moist fish with a satisfying sear. It’s served over orzo, a rice shaped pasta, spiced with turmeric.
HELPFUL HINTS:
Any thick fish such as tuna can be used instead of swordfish.
Orzo is a small rice shaped pasta. Any short cut pasta can be used instead of orzo.
Green olives can be used instead of black olives.
A skillet can be used instead of a grill pan.
COUNTDOWN:
Prepare all ingredients.
Place a pot of water on to boil for orzo.
Start cooking the swordfish.
Boil orzo.
While swordfish cooks make vegetable salad.
SHOPPING LIST:
To buy: 2 6-ounce swordfish steaks, 1 large tomato, 1 cucumber, 1 container pitted black olives, 1 bunch parsley, 1 container orzo, 1 small bottle turmeric, 1 bottle reduced fat salad dressing.
Staples: olive oil, onion, salt and black peppercorns.
Italian-style Swordfish with Tomato, Olive and Cucumber Salad
Olive oil spray
2 6-ounce swordfish steaks
Salt and freshly ground black pepper
1 cup sliced onion
1 large tomato cut into 1-inch cubes about 1 1/2-cups
12 pitted black olives, cut in half
1 cup cucumber cubes, about 1/2-to-1-inch cubes
1 tablespoon olive oil
1/4 cup coarsely chopped fresh parsley leaves
Heat a grill pan over medium-high heat and spray with olive oil spray. Sprinkle both sides of the swordfish with a little salt and pepper. Place swordfish in the grill pan and cook 3 minutes. Pick up swordfish streaks with a tong or spatula and rotate them diagonally to make crisscross grill marks. Cover the pan with a lid or saucepan and cook 3 more minutes. Flip the swordfish over and cook, covered for 2 more minutes. Meanwhile, add the onion, tomatoes, cucumbers and olives to a large bowl. Add the olive oil and toss all together making sure all the vegetables are coated with the oil. Add salt and pepper to taste. Test the swordfish a thermometer should 130 degrees. Place one swordfish each on top of the cooked orzo. Spoon the vegetables on the top and sides of the fish. Sprinkle parsley leaves on top.
Yield 2 servings.
Per serving: 351 calories (43 percent from fat), 16.9 g fat (3.3 g saturated, 8.0 g monounsaturated), 66 mg cholesterol, 36.3 g protein, 14.1 g carbohydrates, 3.9 g fiber, 363 mg sodium.
Turmeric-Spiced Orzo
4 ounces orzo
2 tablespoons reduced fat salad dressing
1 teaspoon turmeric
Salt and freshly ground pepper
Place a large saucepan 3/4 filled with water on to boil. When boiling, add the orzo. Boil 10 minutes or according to package instructions. Drain and place in a bowl. Add the dressing, turmeric and salt and pepper to taste. Divide in half and place on the middle of two dinner plates. Serve the swordfish and vegetables on top.
Yield 2 servings.
Per serving: 227 calories (7 percent from fat), 1.9 g fat (0.3 g saturated, 0.4 g monounsaturated), 1 mg cholesterol, 7.7 g protein, 44.3 g carbohydrates, 2.2 g fiber, 8 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.