"How you do One Thing is How you do Everything."
Swordfish, also called "broadbills," are highly migratory and predatory fish characterized by a long, flat, pointed bill.
This fish serves as an excellent source of Selenium, a micro-nutrient for anti-cancer benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3-fatty acids which are good for the heart.
INGREDIENTS
Swordfish:
4 center-cut swordfish steaks, about 7 ounces each, one-inch thick
Salt and freshly ground pepper to taste
3 tablespoons HMK MCT oil
2 teaspoons HMK Cocoaminos soy sauce
1 tablespoon red-wine vinegar
4 sprigs rosemary or 1 teaspoon dried
1 tablespoon finely chopped garlic
2 teaspoons ground coriander
1 teaspoon ground cumin
2 teaspoons grated lemon rind
¼ teaspoon red pepper flakes
Spinach Dip:
16 ounces (450 g) baby spinach leaves, washed and dried
1/3 cup unsalted and unsweetened butter, divided
1 an onion, chopped
3 cloves garlic, finely chopped or minced
1 cup full cream milk
1 pinch ground nutmeg, optional
1 pinch of cayenne pepper, optional
Salt and pepper, to taste
2 tablespoons of grated parmesan cheese, to serve
Easy Steps:
Spinach Dip Preparation:
1. Melt 1/4 cup of butter in a medium-sized pot over medium heat. Add in the onion and cook until transparent (about 2-3 minutes), then add the garlic and cook until fragrant (about 30 seconds).
2. Pour in the full cream milk, whisking constantly until the white sauce thickens (about 5 minutes). Season with salt, pepper, nutmeg and cayenne (If using). If the sauce is too thick, add another 1/4 cup of milk to the sauce, whisk for 5 minutes.
3. For the spinach: melt the remaining butter in a separate pan, and add spinach in batches, wilting each batch before adding the next, until all spinach is wilted. (Add a small spoon of water if the pan gets too dry.
4. Season the cream sauce with salt, pepper, nutmeg and cayenne. Add wilted spinach to the cream sauce, stirring gently to combine. Sprinkle with parmesan cheese and serve immediately.
Swordfish Preparation:
1. Preheat a charcoal grill or broiler, or heat a grill pan.
2. Sprinkle fish with salt and pepper on both sides. Place HMK MCT oil in a flat dish, and add HMK Cocoaminos soy sauce, vinegar, rosemary, garlic, coriander, cumin, lemon rind and pepper flakes. Blend well. Place fish steaks in marinade, coat well on both sides, cover with plastic wrap and let stand for 10 to 15 minutes.
3. If the swordfish is to be cooked on a grill (or grill pan), place fish on grill and cook for 3 to 4 minutes. Turn and cook for 3 minutes more. Place fish on a rack and cook for 3 to 4 minutes on each side.
4. Garnish and serve with spinach dip.
Comments