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Swordfish, a Nutritious and Healthy Addition to Any Diet
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Pan frying. Fry the swordfish in butter or olive oil, turning once. Cook for about 4-8 minutes until the fish is opaque and moist on the inside.
Stir-frying. Cut swordfish steaks into bite size pieces and coat in whole-meal flour. Stir fry gently and briefly in hot olive oil and then add to your favorite stir-fried vegetables.
Poaching. Place enough water in a large frying pan to cover the fish, add seasoning of choice, dill is good. Bring to the boil then add the fish, cover the pan and simmer for about 8 minutes.
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Grilled Swordfish (serves 4)
4 swordfish steaks
1/4 cup lemon juice
2 tbs. water
1tbs. olive oil
2 cloves of garlic, crushed
1/3 cup fresh chopped parsley
Salt and freshly ground black pepper to taste
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