Pan-Grilled Swordfish with Veggies and Baby Spinach Salad

Fresh swordfish cooked in a grill pan with onions, peppers, carrots, broccoli, peas and mushrooms, served with baby spinach, cucumbers and dried cranberries. Serves two.

Recipe:
coconut oil
avocado oil (optional)
1 small onion, chopped
1/3 to 1/2 red or green pepper, chopped
2 carrots, sliced
small bunch broccoli, chopped
2 fresh swordfish steaks or 3 kebobs*
2/3 cup frozen peas
4 or 5 mushrooms, chopped (without the stems)
sea salt, pepper, garlic powder, turmeric
Tamari (Japanese soy sauce, optional)

Baby Spinach Salad:
fresh baby spinach leaves
1 pickling cuke or 1/3 of an English cucumber
handful of dried cranberries
sea salt, pepper, dried dill
real extra virgin olive oil
balsamic vinegar

In a non-stick grill pan with ridges, melt a spoonful of coconut oil. Saute pepper and onion til tender.

Add the carrots and broccoli and stir fry with a wooden spoon. Season with the spices.

Drizzle a little avocado or coconut oil over the veggies to keep them from burning and to add flavor. Stir fry until veggies are dry then add about a 1/3 cup of water to steam saute.

While veggies are cooking, rinse the swordfish steaks under cold water. *I buy swordfish kebobs at Market Basket, a chain of grocery stores in Massachusetts and New Hampshire. They sell fresh swordfish kebobs for about 1/2 the price of fresh swordfish steaks. Their “kebobs” are thick end chunks of swordfish, much thicker than you would ever put on a skewer.

I butterfly them (cut the thickness in half), which speeds up cooking and doubles the pieces of mini steaks. Rinse under cold water.

In the grill pan, make a ring with the veggies and place the swordfish in the center.
Add the frozen peas. If using fresh peas, add a little water to steam saute.

Season the fish and veggies with the spices and drizzle the tamari over the fish.

Add the chopped mushrooms. Let the fish cook for 6 minutes or so, then flip the fish over to cook the other side. Stir the veggies to make sure they cook evenly. I like the veggies to carmelize a bit but without burning. Add a little water to steam saute if the veggies start to stick to the pan.

Meanwhile, prepare the Baby Spinach Salad. Rinse baby spinach in a salad spinner, then spin dry. Arrange leaves on the side of 2 dinner plates. Thinly slice English or pickling cucumber and arrange over spinach. Top with dried cranberries. Season with dried dill, sea salt and freshly ground pepper. Drizzle with real extra virgin olive oil and balsamic vinegar.

To test the fish for doneness, press the wooden spoon into the fish. If it bounces back, it’s done. You could also cut open a piece of fish and make sure the center is cooked. Arrange the fish and veggies on the plates and serve immediately.

Fresh swordfish cooked in a grill pan with onions, peppers, carrots, broccoli, peas and mushrooms, served with baby spinach, cucumbers and dried cranberries. Serves two.

Recipe:
coconut oil
avocado oil (optional)
1 small onion, chopped
1/3 to 1/2 red or green pepper, chopped
2 carrots, sliced
small bunch broccoli, chopped
2 fresh swordfish steaks or 3 kebobs*
2/3 cup frozen peas
4 or 5 mushrooms, chopped (without the stems)
sea salt, pepper, garlic powder, turmeric
Tamari (Japanese soy sauce, optional)

Baby Spinach Salad:
fresh baby spinach leaves
1 pickling cuke or 1/3 of an English cucumber
handful of dried cranberries
sea salt, pepper, dried dill
real extra virgin olive oil
balsamic vinegar

In a non-stick grill pan with ridges, melt a spoonful of coconut oil. Saute pepper and onion til tender. Add the carrots and broccoli and stir fry with a wooden spoon. Season with the spices. Drizzle a little avocado or coconut oil over the veggies to keep them from burning and to add flavor. Stir fry until veggies are dry then add about a 1/3 cup of water to steam saute.

While veggies are cooking, rinse the swordfish steaks under cold water. *I buy swordfish kebobs at Market Basket, a chain of grocery stores in Massachusetts and New Hampshire. They sell fresh swordfish kebobs for about 1/2 the price of fresh swordfish steaks. Their “kebobs” are thick end chunks of swordfish, much thicker than you would ever put on a skewer. I butterfly them (cut the thickness in half), which speeds up cooking and doubles the pieces of mini steaks. Rinse under cold water.

In the grill pan, make a ring with the veggies and place the swordfish in the center. Add the frozen peas. If using fresh peas, add a little water to steam saute. Season the fish and veggies with the spices and drizzle the tamari over the fish. Add the chopped mushrooms. Let the fish cook for 6 minutes or so, then flip the fish over to cook the other side. Stir the veggies to make sure they cook evenly. I like the veggies to carmelize a bit but without burning. Add a little water to steam saute if the veggies start to stick to the pan.

Meanwhile, prepare spinach side salad. Rinse baby spinach in a salad spinner, then spin dry. Arrange leaves on the side of 2 dinner plates. Thinly slice English or pickling cucumber and arrange over spinach. Top with dried cranberries. Season with dried dill, sea salt and freshly ground pepper. Drizzle with real extra virgin olive oil and balsamic vinegar.

To test the fish for doneness, press the wooden spoon into the fish. If it bounces back, it’s done. You could also cut open a piece of fish and make sure the center is cooked. Arrange the fish and veggies on the plates and serve immediately.

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ABOUT THE AUTHOR

Laura Bailey is a professional pastry chef, blogger and owner of Beachouse Baking Company.

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This work by Laura Bailey is licensed under a Creative Commons Attribution-NoDerivatives 4.0 International License.

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