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    • Easy Sweet and Sour Swordfish

    Mark Sharron
    Easy
    35 minutes
    8
    Amount Per Serving: Calories 351; Fat 12.6g; Carbs 22.7g; Cholesterol 66mg; Sugars 0g; Fibre 3.1g; Protein 36.5g; Sodium 7.08g
    This is a quick, easy recipe that you can make for your entire family. It’s perfect as a weekday meal. Swordfish is a meaty, firm fish, similar to fresh tuna. It’s best to pan fry, grill, or barbecue the swordfish. It pairs well with strong flavours, like garlic, chilli, Asian spices and curry.
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    Ingredients

    • 8 swordfish steaks, about 1/2-pound each, 1 inch thick
    • 1/4 cup plus 2 tablespoons extra-virgin olive oil
    • 1 large Spanish onion, thinly sliced
    • 3 orange bell peppers, thinly sliced
    • 2 medium tomatoes, coarsely chopped
    • 2/3 cup dry white wine
    • 1 teaspoon dried oregano
    • 1/2 cup raisins
    • 1/4 cup fresh lime juice
    • 1/4 cup light brown sugar
    • 1/2 cup chopped flat-leaf parsley
    • Salt and freshly ground pepper to taste

    Method

    • Heat the oil in a large skillet over medium-high heat.
    • Add the onion, bell peppers, and tomatoes and cook, stirring, for 6-8 minutes, or until the onion is softened and the vegetables lightly browned.
    • Add the wine, oregano, and raisins and toss to coat. Reduce the heat to low and cook, covered, for 5 minutes. Add the lime juice, brown sugar, parsley, and season with salt and pepper.
    • Reduce the heat to low and simmer, stirring occasionally, for 5 minutes.
    • Meanwhile, cook the swordfish in a grill pan or skillet over high heat with the lid closed for 4 minutes per side.
    • Serving Suggestions: To serve, arrange the fish steaks on 4 (6-inch) shallow bowls. Spoon the salsa over the fish and serve. Serve the swordfish with a side dish of steamed rice.

    Frozen Swordfish Products

    • Swordfish Steak Loin 1kg

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