Fish has a prominent place in
the Mediterranean diet. It is an excellent source of protein,
vitamins and minerals, and is lower in saturated fat than red
meat. Fish contain mainly unsaturated fat, which is better for
blood cholesterol levels, and other substances believed to reduce
cancer risk. Nutrition experts recommend two servings of fish
each week. Government guidelines, however, advise that, because
of possible mercury contamination, certain people should avoid
swordfish: young children; and women who are nursing, pregnant,
or might become pregnant. For information on mercury and the
safety of other fish, see the government website at: www.cfsan.fda.gov.~dms/admehg3.html
Because swordfish is firm, dense
and has an almost meat-like taste, it is one of the most popular
fish for home cooking. Its so firm, it can be prepared
in many ways grilling, broiling, baking, poaching, or
The firm, succulent texture
of swordfish steaks makes them perfect for barbecuing. For optimum
flavor, choose rosy, fresh-looking steaks. All they need is a
drizzle of olive oil, a little salt and pepper and, after being
lightly cooked over a medium-high heat, a squeeze of lemon. They
are also delicious marinated in fresh oregano, lemon and oil,
or simply dusted with paprika then grilled.
Summer Swordfish - Makes 4 servings.
1 Tbsp. extra-virgin olive oil
2 garlic cloves, minced
1/2 cup fresh lemon juice
2 Tbsp. capers
4 1/2-inch thick swordfish steaks, each 4 oz
Salt and freshly ground black pepper
1 lemon, cut into quarters
Using a blender or food processor, blend oil with garlic, lemon
juice and capers. Transfer to a non-metal container. Add fish
and marinate 20 to 30 minutes, turning fish once in the process.
Meanwhile, prepare the grill
or preheat the broiler. Remove fish from marinade and pat dry
with paper towelling. Season with salt and pepper. (If using
an indoor grill, spray fish lightly with olive oil or canola
Grill the fish about 4 to 5
minutes per side, depending on thickness of fish, or until fish
is opaque in the center. (Fish usually takes about 10 minutes
per inch of thickness to cook through.) Dont overcook or
fish will be dry.
Serve with wedges of fresh lemon,
either hot or at room temperature.
Per serving: 169 calories, 8
g. total fat (2 g. saturated fat), 3 g. carbohydrate, 21 g. protein,
less than 1 g. dietary fiber, 223 mg. sodium.