Saturday, October 6, 2012

How to Cook Perfect Swordfish

It's time to try something new: swordfish. With the help of this fish substitution chart (below), it's easy. Swordfish is a large fish that lives in the warm parts of the Pacific and Atlantic oceans. It has firm, meaty flesh and is easy to cook as a steak or threaded onto skewers and barbecued.

Swordfish can be cooked according to any recipe that calls for tuna or shark and many that are for salmon. The table below shows many types of fish categorised according to texture and flavour. Fish with the same texture and flavour can be substituted for each other.

Swordfish is very lean, so it's good to be careful not to overcook it. The Joy of Cooking in 1964 stated, "As this fish dries out even when in prime condition, be sure to use plenty of butter in the cooking." My recipe, below, has a cheesy topping for the fish that keeps it moist under the grill and in the oven. It is the perfect way to get to know swordfish.

Have a look at this list of sustainable choices to help you know what swordfish to buy. Many varieties are excellent choices.

Swordfish with Cheesy Topping
serves 2

425 g swordfish steak(s)

for the topping:
1 T butter
1 leek, sliced
2 T oats
1/4 c (30 g) grated cheddar cheese
1/4 t mustard powder
1/2 t paprika
1 t Worcestershire sauce
salt and pepper

Heat the grill. Place the swordfish in an ovenproof dish.

Heat the butter in a small saucepan and then add the leek. Put the lid on and let sweat at low temperature for 5 minutes.
Remove from heat and mix in all the rest of the topping ingredients.

Use a spoon to spread the topping over the fish.
Place under the grill for 3 minutes, until the toping is set.
Move to the oven and bake at 350 F (180 C) for a further 7 to 10 minutes.

What new fish have you tried lately?

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