Swordfish, How To Buy, Store, Cook And Enjoy

Doctors and nutritionists now recommend three portions of fatty fish a week to get a full health benefits. Other fish which are also beneficial include, tuna, salmon, mackerel, sardines and boquerones.

Sword purchase and storage.
When buying swordfish pick it white to pinkish-beige, if it is tinged with brown it is a sign off flavour.Swordfish there will be no dark meat, with white, but this should be cherry red not brown.

Sword-Preparation and Cooking.

Baking.
Place swordfish in a greased pan or wrap in foil and place namaslena a baking sheet.

Grilling.
Place steaks, or kebabs on a well greased grill pan and place under the grill for about 6 / 10 minutes, turning once.

Frying pan.
FRY of swordfish in butter or olive oil, turning once. Cook 4 / 8 for about a minute until the fish is opaque and moist on the inside.

Stir-frying.
Cut swordfish steaks into bite size pieces and coat in flour flour. FRY Stir gently and briefly in hot oil and then add your favorite stir fired vegetables.

Poaching.
Place enough water in a large skillet to cover the fish, add seasoning of choice, dill is good. Bring to boil then add fish, cover pan and simmer for about 8 minutes.

Grilled swordfish (serves 4)

Ingredients.
4 swordfish steaks.
1 / 4 cup lemon juice.
2 tbs. water.
1tbs. olive oil.
2 cloves garlic, crushed.
1 / 3 cup chopped fresh parsley.
Salt and freshly ground black pepper to taste.

Wash steaks and pat dry. Place in a covered dish.

Oil grill rack in place and swordfish under a hot grill for 4-5 minutes per side until fish flakes easily when tested with a fork.

Serve with sauteed potatoes and fresh green salad.

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