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Swordfish, How To Buy, Store, Cook And Enjoy It.
By Ruth Polak, Fri Dec 9th
Swordfish belongs to the group of fish that have recently becomemore appreciated for their contribution of omega-3 essentialoils to the diet. These fats, which have to be provided by thediet, have now been shown to have a host of health givingbenefits including combating rheumatoid arthritis, heartattacks, high blood pressure, clogged arteries, psoriasis,asthma, inflammatory bowel disease, multiple sclerosis and evenmigraine headaches. Doctors and nutritionists now recommendthree portions of fatty fish per week to get the full healthgiving benefits. Other fish which are also beneficial include,tuna, salmon, mackerel, sardines and boquerones. Swordfish isfound in both the Atlantic Ocean and the Mediterranean Sea andforms quite a large part of the Mediterranean Diet, which is said to be sohealthful. Swordfish- Buying and Storing. When buying swordfish pick fishthat is a white to pinkish-beige, if it is tinged with brown itis a sign of an off flavour.Swordfish does have a dark meat,along with the white, but this should be cherry red not brown. As with all fish it is best eaten on the day of purchase but ifyou need to store it then first wash and pat it dry beforeplacing on a cake rack over a shallow pan filled with crushedice and refrigerate. All fish deteriorates if allowed to sit inits' own juice.It will store well like this for up tp 2 days.Swordfish can be frozen for up to 2 months but be sure todefrost slowly and thoroughly before cooking.
Swordfish- Preparation and Cooking. The secret to successfulswordfish cookery is not to overcook it.Whichever cooking methodyou use your swordfish will be cooked when its flesh becomesopaque yet is still moist on the inside. It is best
to cookskinless fillets, steaks or chunks as the skin is tough andstrong tasting. Baking. Place swordfish in a greased baking dish or wrap inoiled foil and place on a baking sheet. Brush with meltedbutter, season with salt and pepper or cover with a piquantsauce, and bake in a medium oven for about 20 minutes. Grilling. Place steaks or kebabs on a well greased grill pan andplace under the grill for about 6-10 minutes, turning once. Pan frying. Fry the swordfish in butter or olive oil, turningonce. Cook for about 4-8 minutes until the fish is opaque andmoist on the inside. Stir-frying. Cut swordfish steaks into bite size pieces and coatin wholemeal flour. Stir fry gently and briefly in hot olive oiland then add to your favourite stir fired vegetables. Poaching. Place enough water in a large frying pan to cover thefish, add seasoning of choice, dill is good. Bring to the boilthen add the fish, cover the pan and simmer for about 8 minutes. Grilled Swordfish (serves 4) Ingredients. 4 swordfish steaks. 1/4 cup lemon juice. 2 tbs.water. 1tbs. olive oil. 2 cloves of garlic, crushed. 1/3 cupfresh chopped parsley. Salt and freshly ground black pepper totaste. Wash steaks and pat dry. Place in a large covered dish. Mixtogether all the above ingredients to make marinade and pourover the fish.Place in the refrigerator and marinate for atleast one hour and no more than 12. Oil the grill rack and placethe swordfish under a hot grill for 4-5 minutes per side untilfish flakes easily when tested with a fork. Serve with sauteed potatoes and fresh green salad. About the author:Article submitted by Ruth Polak, the owner ofhttp://www.costadelsol-vacationrentals.com a web sitespecializing in holiday villas and apartments on the Costa delSol and in Rural Andalucia. You will also find lots ofinformation on Spain and Andalucia in particular, plus otherSpanish recipe ideas.
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