Broiled Swordfish with Lime, Avocado and Broccoli
An easy, under five minute all organic and wild swordfish recipe for less than $6.00 per serving
On the east coast, you eat fish all summer, making up for the wintertime when you couldn’t get the good stuff, like beautiful local-caught swordfish. Here’s some information about swordfish sustainability. At present, wild caught swordfish local to the east coast is a sustainable choice as it’s at 105% of the optimum level of sustainability(lots of wild fish).
Swordfish is high in protein; about 20 grams in a 3 or 4 oz. piece. It’s got healthy fats and Omega 3s and is calorically low, making it quite nutrient-dense. It’s also one of the few food sources with natural Vitamin D.
When you’ve got fresh fish you can smell the sea when you sniff it(and sniff it you should- walk out the door of a fish market that doesn’t let you do this. Unless, of course you’ve been in the shop a few times and they now know how picky you are and that your job depends upon purchasing the best product.) This is another reason to buy fish local to the area- it may be a day or two old instead of a month old, like some fish that you’ve eaten.
Pick fish that’s on the bottom of the pile in the seafood case. It’s colder there, and exposed to less air and thus less oxidation and consequently less spoilage. Never go for that top piece unless you just saw them cut it.
Ask to see it so you can gauge the thickness and color and don’t be shy. Make sure that it’s glistening and white or a pretty pale pink, if it’s a white-fleshed fish(a darker, grayish-white is old fish). White fish would include cod, striped bass, sea bass, halibut, pollack, flounder, sole, snapper. The fish should have no obvious flaws.
Choose the pieces that have less of a bloodline(the red and dark brown part) because you’re going to cut that out anyway before you cook it. The bloodline itself should be bright red, not a dark brown or dull dark grey. The bloodline is edible but turns grey when cooked and can be fishy tasting, although some people do eat all of it.
In the summer when most fish markets in the northeast are the busiest, the quickest way to annoy the person behind the seafood counter is to point to one kind of fish at a time and ask, “Is this fish fresh?” Instead, try asking what fish is the best to buy that day, or ask what was just cut. I try to be flexible with the menus because I want to give my clients the freshest product, so in case their first preference in fish is frozen or unavailable, I’ll ask them if they have a second and third choice before I go to the market.
Buy your fish. I try to stretch meals by doubling up on the veggies and butterflying a thick piece of fish into two servings, and a 4 oz. piece of fish per person is really all you need.
Set the fish on its side and place a sharp chef’s knife in the middle and slice firmly but slowly, letting the two sides fall away as you go. With some practice this is easy but go slow the first time you try to butterfly.
Voila! Two servings of fish.
Drizzle a bit of olive oil all over the fish and sprinkle with sea salt and pepper on both sides.
Place prepped fish in the cast iron pan with preheated oven set to “Broil” on high, with the shelf in the middle of the oven and a cast iron pan that’s been preheating, so both the oven and pan are hot. Set timer to 2 minutes and 30 seconds.
The red onion will caramelize on top of the fish, imparting some of the flavor onto the fish.
When timer goes off, flip the fish and remove the hot pan from oven. The fish will continue to cook while you leave it in the pan so a minute is ok, but try to serve as soon as possible. If you’re not going to serve right away, remove the fish from the pan and plate it.
When you plate the fish, use a potholder or thick towel to hold the cast iron pan and pour the bit of pan juices over each piece of fish.
PS……At 5.89 per serving for a wild and organic full meal that’s delicious and healthy, going to In and Out Burger is more costly, for your health and wallet.
While the fish is cooking, rinse 2 handfuls of broccoli and chop into small pieces and saute briefly in a stainless pan with a bit of avocado or olive oil, some diced red onion and sea salt on the stovetop for about 2 minutes.
Remove from heat and throw into a medium mixing bowl and toss with 1/2 of a diced avocado and juice from a freshly squeezed lime half. Add a couple of more grinds of sea salt and pepper to taste and you’re ready to serve. Use the other half of the lime to squeeze on top of the fish after you’ve plated it. It’s that simple!
- ½ lb. (8 oz) of swordfish steak
- 2 handfuls chopped broccoli
- 1 lime, halved
- ½ avocado
- ⅛ red onion, thick slices and amounts halved
- Preheat broiler to "HIGH" with cast iron pan placed on the middle rack of the oven.
- Butterfly swordfish steak so each side is about 3-4 oz. Drizzle with avocado or olive oil, sea salt and pepper.
- Place half of the thick slices of red onion on top of fish and drizzle with more oil, placing gently into preheated cast iron pan.
- Set timer for 2.5 minutes, and prepare veggies:
- In stainless medium pan on stovetop, heat small amount of oil in pan and saute the rest of the red onion gently with chopped broccoli for about 2 minutes. Place into medium mixing bowl and dice avocado half, adding to bowl. Squeeze fresh lime juice, a few grinds of sea salt and pepper and toss gently.
- Flip swordfish at 2.5 minutes and remove from oven. Let rest for one minute while fish finishes cooking on other side, and plate by placing onto warm plates and drizzling pan juices on top of fish. Add veggies and serve.
Organic veggies 3.00
Price per serving= 5.89 per person