Pan-Fried Swordfish With Sweet Potato, Pepper & Stilton Salad

Fish is a favourite food in this house, and I've been challenged to produce a selection of recipes using fish which are high in Omega3. Quite a challenge for a vegetarian!

Swordfish is considered quite a delicacy and often found in Mediterranean restaurants. It's also a really good source of Omega3 DHA (docosahexaenoic acid) and there have been numerous studies which show that people who eat plenty of fish, tend to experience less dementia and memory problems in later years. Omega3 DHA can also help children with ADHD, and there are links between DHA and better general concentration.

Please note that children under 16 should avoid eating swordfish due to the mercury levels.

Ingredients:

  • For the swordfish:
    • swordfish steak
    • half a lemon
    • dill
    • olive oil
    • black pepper
  • For the salad:
    • Lettuce leaves (I've used a mixed Bistro salad)
    • broccoli
    • sweet potatoes
    • mixed coloured peppers
    • olive oil
    • soy sauce
    • honey
    • half a lemon
    • stilton
  1. Peel the sweet potatoes and chop into wedges. Slice the peppers into strips and put in a baking tray with the sweet potatoes.
  2. Mix together 1 teaspoon of olive oil with 1 teaspoon of honey and drizzle over the vegetables. Roast in the oven for 20 minutes.
  3. While that's cooking, heat a frying pan with a teaspoon of oil in it.
  4. Place the swordfish steak into the frying pan once it is hot and sear quickly on both sides to caramelise the outer crust, before turning the gas down to cook the steak through more slowly.
  5. Squeeze half of the lemon into a pot and mix with 1 teaspoon of dill and a grind of black pepper (technical term). Pour over the steak ensuring both sides are covered. The steak should take between five-ten minutes on low-medium to cook. Turn the steak every few minutes to cook evenly.
  6. Rinse the salad leaves and shake to drain, place it on the serving plate.
  7. Mix together 1 teaspoon of soy sauce, half the lemon, 1 teaspoon of olive oil and 1 teaspoon of honey and drizzle over the salad.
  8. Remove the sweet potato and peppers from the oven and scatter over the salad.
  9. Chop up a matchbox size of Stilton and sprinkle over the bed of salad.
  10. Once the swordfish steak is cooked through, place it on top of the bed of salad.

Swordfish salad

This recipe has been posted as part of my collaboration with Fish is the Dish's 'Healthy Happy Hearts' promotion. They have a selection of recipes available which form a six week plan designed by dietician Dr Jane McKenzie, to improve health by eating two portions of fish a week, one of which is rich in Omega3.

healthyhappyhearts

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Comments

  1. says

    it looks very healthy and colourful. very creative cooking.
    if i made this i would have to omit the stilton – cannot stand it. whereas Jon loves the stuff but he would hate the fish! *sighs*

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