Healthy Serving:
Grilled Marinated Swordfish
with Fire Roasted Vegetables
Ingredients:
Swordfish Marinade
- 1/4 cup olive oil
- 1/4 cup fresh lime juice, about 3 limes
- 1 fresh jalapeno pepper, seeded and chopped
- 2 clove garlic, peeled
- 1/4 cup cilantro, lightly packed
- 1 teaspoon cracked black pepper
- 4 tablespoons grated fresh ginger
- 1/4 cup unsweetened coconut milk
Fresh Herb Vinaigrette
- 1/4 cup balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon fresh thyme leaves
- 1 teaspoon fresh oregano
- 8 large fresh basil leaves
- 1/2 cup extra virgin olive oil
- salt and freshly ground pepper, to taste
Swordfish and Vegetables
- 4 swordfish steaks, 6-8 oz. at least 3/4" thick
- 2 large Vidalia onions sliced 1/4" thick
- 2 sweet red peppers, seeded, sliced into rings
- 2 sweet yellow peppers, seeded, sliced into rings
- 12 large shitake mushroom caps
- 2 tablespoons olive oil
- salt and pepper
Directions:
Marinade
Combine all ingredients in the bowl of a food processor and pulse to
combine. Use to marinate swordfish, salmon, tuna or red snapper
overnight.
Vinaigrette
Combine the vinegar and mustard in the bowl of a food processor. Pulse
briefly, then add herbs. Pulse again until coarsely chopped. With the
processor running, add the olive oil very slowly so that the mixture will
emulsify into a smooth blend. Season with salt and freshly ground pepper
to taste. This dressing will keep for up to 10 days in the refrigerator.
Swordfish and Vegetables
The night before, rub the swordfish steaks with the marinade. Cover
and marinate, refrigerated, overnight. The next day, prepare outdoor grill
for cooking. Right before grilling, toss the onions, peppers and
mushrooms with the olive oil, salt and pepper. When the grill is hot,
grill the swordfish until it is well colored on both sides and the
interior is medium (about 3 to 4 minutes per side, total). When you have
added the fish to the grill, spread the vegetables along the perimeter of
the grill and carefully cook the vegetables without burning. Remove the
fish from the grill, plate, drizzle vinaigrette over the fish, top
with vegetables and serve. Serves 4.
Recipe from the Frances
Stern Nutrition Center at New England Medical Center, Boston.
Important Health Advisory: The U.S.
Food and Drug Administration (FDA) advises pregnant women, women
of childbearing age who may become pregnant, nursing mothers
and young children not to eat shark, swordfish, king mackerel
or tilefish. These kinds of fish may contain high levels of
methyl mercury, which may harm a baby or young child's developing
nervous system.
More
information from the FDA |
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