This is one of the easiest fish recipes I know and I learnt to prepare it a few years ago in Sicili. Excellent option for quick, light and healthy dinner. Swordfish have long bill that looks similar to a sword and that is where their name comes from. One of the most fascinating swordfish facts is the way that they can select organs to heat. They are cold-blooded and they can heat only their brain and eyes which significantly improves their vision. Out of 25,000 bony fish species, swordfish are one of the only 22 that have this ability. Swordfish are not social and do not swim in schools. They prefer to swim completely alone. This food is a good source of Vitamin B6, and a very good source of Protein, Niacin, Vitamin B12, Phosphorus and Selenium. Swordfish has only 146 calories in a 3-oz. serving - and this is what I like the most. Enjoy!!!
Prep Time: 10 minutes
Cook Time: 10 minutes
- 500 g of swordfish fillet cut into 5 cm pieces
- 1-2 red onions finely sliced
- 1-2 chopped tomatoes
- 1 red, green and yellow pepper - cut in pieces
- freshly ground black, red and white pepper
- sea salt
- 4 Tbsp of extra vergin olive oil
- 75 g black olives - sliced
- 150 ml dry white wine
- fresh basil leaves or rosemary. Basil should be hashed but if you decide to add rosemary, you don't need to hash the leaves.
1. Wash the swordfish fillet and season with freshly ground red, black and white pepper. Sprinkle with a bit of oilve oil. Cur fish into 5 cm pieces.
2. Heat the olive oil in a large frying pan and fry for 5 minutes peppers, onion and black olives.
3. Add swordfish, tomatoe, basil or rosemary and wine to the vegetables and fry for another 5 minutes until fish is ready. Make sure you do not overcook, otherwise fish will turn dry. Season with sea salt and pepper.