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Seared Swordfish with Char-grilled Tuscan Salad


Serves 4

Seared swordfish steaks served with chargrilled tuscan vegetables. Definitely one of my faves for Summer.

Per serve: 1234.4kj (293.9cal); 10.2g total fat (1.8g saturated fat)


You’ll need

4 swordfish steaks (about 140gms each)
Olive Oil spray
Sea salt flakes & freshly ground pepper
1 lemon, cut into wedges

Tuscan Salad
2 zucchini, sliced thinly on diagonal
2 capsicum, deseeded and sliced (red, yellow, orange, green…whatever you like)
1 red onion, sliced thickly
1 good handful large green olives
1 jar artichokes in brine, drained
1 rosemary stalk, leaves removed and roughly chopped
2 large garlic cloves, peeled/sliced thinly
2 tsp olive oil
1/2 tsp fresh lemon zest
2 tsp capers

Let’s go

Place all salad ingredients (except capers) into a large ceramic bowl or zip lock bag and mix around to make sure that everything is covered in oil and herbs. Set aside for 10 minutes.

Spray swordfish with olive oil and season with salt and pepper. Heat the barbeque to medium-high and add vegetables. Chargrill for 5 minutes before adding swordfish. Cook the steaks for about 1-2 minutes on each side (all depending on the thickness of the steaks). While swordfish is cooking, continue to cook the vegetables, moving around the barbeque to ensure they cook evenly. Add capers at the end of cooking time to heat through. If the vegetables are ready before the steaks, just remove them and keep in a warm place. When steaks are done serve with the vegetables and a few lemon wedges.

Why it’s good for you
Not much oil, lots of vegetables, some lovely thick fish steaks full of omega 3s and 6s. Gorgeous on a warm evening.
Per serve: 1234.4kj (293.9cal); 10.2g total fat (1.8g saturated fat); 4g fibre


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