Delicious Swordfish Recipe

This is one of my favourite quick and simple fish dishes. I love cooking with swordfish. You get that really meaty texture with all the low calorie and health benefits of white fish. But you could just as easily use cod or any other fish really. And everything is either cooked in the oven or steamed, meaning there is no frying or need for oil. And you can just put it on to cook and leave it meaning you can get on with something else.

Swordfish with spinach, green beans, and new potatoes

(280 calories per person)

2 pieces of Swordfish – 300 grams
100 grams (3 ½ oz) spinach
50 grams (1 ¾ oz) green beans
80 grams new potatoes
Salt and pepper to taste

Directions:

1/ Oven cook the swordfish (180C/350F/GAS4) for around 15 mins or until cooked through.
2/ Meanwhile steam to steam the potatoes, spinach and green beans until cooked. The potatoes will obviously take a fair bit longer to cook (depending how small you cut them up) so get them on first.
3/ Serve.

If you can afford it I would recommend going to a fishmonger for a dish like this. When the fish is just cooked simply with steamed potatoes and veg you really want the fish to stand out and be the star of the show. Even the ‘fresh’ stuff you get in the supermarkets could be anything up to 10 days old. A fishmonger may be a bit more expensive but in terms of freshness, nutrient value and flavour I think it’s more than worth it.

Conclusion – Delicious Swordfish Recipe

When I’m cooking or coming up with recipes there are a few boxes I’m trying to tick. Flavour. Ease/Speed of Cooking. Nutrient Value. Calorific Value. This swordfish recipe definitely ticks all these boxes.

Visit the main page of my website here; Complete Fitness 4 Life – Personal Trainer Tunbridge Wells.