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The Honolulu Advertiser
Swordfish a quick grilled dinner | The Honolulu Advertiser | Hawaii's Newspaper
Posted on: Wednesday, May 6, 2009

TASTE
 Swordfish a quick grilled dinner

By Joan Namkoong
Special to The Advertiser

Hawaii news photo - The Honolulu Advertiser

Make grilled swordfish for Sunday dinner, then use the leftovers for lunch later in the week, in a sandwich or salad.

Photos courtesy of ShareYourTable.com

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Hawaii news photo - The Honolulu Advertiser

Grilled or pan-fried swordfish goes well with a dollop of fresh roasted tomatoes for a tasty Sunday night dinner.
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Here's how to prepare swordfish.

GRILLED OR PAN-FRIED SWORDFISH

  • 1 (4-6 ounce) swordfish steak per person, plus a couple of extras to use for additional meals

  • Olive oil

  • Coarse-grained salt

  • Freshly ground black pepper

    Heat a grill or heavy skillet. Brush each fish fillet with olive oil; season with salt and pepper. Grill or pan-fry the fish over high heat, about 4 minutes for half-inch-thick steaks, turning once. Grill or pan fry until just cooked through and transfer to a plate.

    Serve with a generous dollop of fresh roasted tomatoes; go to www.shareyourtable.com for that recipe, shared here last month.

    Or serve the fish with macadamia nut pesto or Thai red curry sauce.

  • Per serving: 400 calories, 31 g fat, 6 g saturated fat, 55 mg cholesterol, 500 mg sodium, 2 g carbohydrate, 1 g fiber, 1 g sugar, 28 g protein

    MACADAMIA NUT PESTO

  • 2 cups fresh basil or arugula, washed and dried

  • 1/2 cup macadamia nuts

  • 2 cloves garlic

  • 1 teaspoon salt

  • 3/4 cup olive oil

    Place all ingredients in a blender and blend until smooth. Store in an airtight container in the refrigerator.

  • Per tablespoon serving: 80 calories, 9 g fat, 1 g saturated fat, 0 mg cholesterol,

    100 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugar, 0 g protein

    THAI RED CURRY SAUCE

  • 1 tablespoon vegetable oil

  • 1 medium onion, sliced

  • 2 tablespoons red curry paste (Mae Ploy brand)

  • 1 (14-ounce) can coconut milk

  • 1 tablespoon brown sugar

  • 1 tablespoon fish sauce

  • 1/2 cup Thai basil leaves

    Heat the oil in a saucepan over medium high heat. Add the onion and cook until translucent. Add the red curry paste and coconut milk and blend well. Add sugar and fish sauce. Simmer for a few minutes to blend the flavors. Add basil leaves and serve with grilled or pan-fried swordfish.

    You could add bite-size pieces of vegetables, such as carrot, eggplant, potato, bamboo shoots or taro, allowing the vegetables to cook in the sauce for 8 to 10 minutes over low heat.

  • Per serving: 20 calories, 2 g fat, 1.5 g saturated fat, 0 mg cholesterol, 35 mg sodium, 1 g carbohydrate, 0 g fiber, 0.5 g sugar, 0 g protein

    SUNDAY DINNER ALL WEEK

  • Make a great sandwich for lunch using grilled swordfish and a creamy, spicy mayonnaise. For a recipe, go to www.shareyourtable.com.

  • Make a Nicoise-style salad: top a bed of lettuce with cooked green beans, hard-cooked eggs, Nicoise olives, cooked potatoes, tomatoes and, of course, cooked swordfish. Accompany with a vinaigrette or spicy mayonnaise and a few anchovy fillets.

  • Cut leftover cooked swordfish into bite-size pieces and use in a tasty, Mediterranean-style pasta dish. Go to www.shareyourtable.com for the recipe.

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