30m preparation, 30m cooking
Rich in Omega 3
Try our recipe by Karen Burns-Booth
Winner of Great British Food Magazine – Best British Food and Drink 2016
An easy recipe to make for all the family as a tasty midweek meal, or for a Friday night “Fake Away”. Swordfish is a firm, meaty and succulent fish, similar to fresh tuna. It’s best pan-fried, grilled or barbecued, and it works well with strong flavours, such as garlic, chilli, Asian spices and curry. Even though it’s an oil-rich fish, it benefits from a coating of oil before cooking, sesame oil in this instance for an extra nutty taste. Today’s recipe for Easy Sweet and Sour Swordfish is full of Omega 3 rich oils, exotic Asian flavours and counts towards your five-a-day too!
- Fish and Vegetables:
- 4 x swordfish steaks, skinned (about 125g to 150g each)
- 2 tablespoons sesame oil
- 750g bag of “Stir Fry” frozen vegetables
- Sweet and Sour Sauce:
- 1 tablespoon cornflour
- 300mls pineapple juice from a tin of pineapple chunks
- 2 tablespoons red wine vinegar
- 2 tablespoons soft brown sugar
- 2 tablespoons tomato ketchup
- 1 tablespoon soy sauce
- Black pepper
- 200g drained pineapple chunks
- Noodles, to serve
- Make the sauce first; in a large jug, blend the cornflour with a little pineapple juice until smooth and then add the rest of the sauce ingredients, except the pineapple chunks. Mix well to make a smooth sauce. Season to taste with black pepper and then pour the sauce into a saucepan and heat gently for 5 to 6 minutes, until the sauce is thick. Add the pineapple chunks and set to one side
- Panfry the sword steaks; heat 1 tablespoon of sesame oil in a large frying pan and add the swordfish steaks. Fry over a medium to high heat for 3 to 4 minutes on each side; this will depend on the weight and thinness until the flesh is opaque and is lightly charred around the edges. Set to one side and keep warm.
- Add the remaining sesame oil to a large wok and stir-fry for 5 to 6 minutes, until it is cooked but still has a bite to the vegetables.
- Spoon some noodles onto each serving plate, top with some stir-fried vegetables, then add some sweet and sour sauce, before sitting the cooked swordfish on top; top with more stir-fried veggies and more sweet and sour sauce. Serve immediately with soy sauce on the side, and any remaining vegetables and sauce.