Swordfish may seem an unlikely choice for a romantic date night dinner, but with a rich Italian stallion of a sauce, it can make for a fresh (and calorie wise) option. The best part? It has myriad health and beauty benefits, too. The friendly folks at The Cook's Grocer, a delivery service that produces weekly menus of healthy, ready to cook meals (in only 30 minutes), shared this delectable treat with us, arming us with a date night dinner that’s almost impossible to mess up and leaves you feeling fresh, light and lovely. Now that’s amoré…
A BEAUTIFUL FINISHED VERSION OF SICILIAN SWORDFISH...PERFECT FOR VALENTINES DAY DINNER
According to Tim Ryder, the founder of The Cooks Grocer, by swapping up your regular fish for swordfish, you’re doing your sexual health a favour. When cooked in garlic, which is known as an ancient aphrodisiac, it works to improve circulation and thin blood. “Swordfish is also rich in selenium – great for healthy skin and it’s low in carbohydrates,” says Tim, adding that at only 415 calories a serve, with no dairy or gluten, this meals guarantees no post meal bloat- which is a deal breaker come date night.
2 x 200g swordfish fillets
1 brown onion
1 tin cherry tomatoes
2 tables spoons capers
2 cloves garlic
2 sprigs parsley
70g mixed salad leaves
1 tablespoon red wine vinegar
1: Make the sauce
Finely dice half of the onion, crush the garlic, roughly chop the capers and finely chop the herbs (removing basil from the stalks).
THE COOKS GROCER FAVOURS FRESH, HEALTHY INGREDIENTS
2: Cook the swordfish
Heat a pan with a tight fitting lid over medium to high heat with a generous splash of olive oil. Season the fish with salt and pepper before lightly sautéing 2 minutes each side. Move it to a plate and set aside without cleaning the pan. Sauté the onion over a low heat (in the same pan) stirring frequently until it begins to soften. Add garlic, capers, tinned tomatoes, basil and parsley then stir. Continue stirring until reduced (about 5 minutes). Next return the fish to the pan, spoon over the sauce and cover with lid for 1-2 minutes until the fish flakes easily.
ALL OF THE INGREDIENTS ARE CONVENIENTLY THROWN INTO ONE PAN
3: Make the salad
Toss salad leaves in a bowl with red wine vinegar, olive oil, salt and pepper.
Place fish on plate, spoon over sauce, add salad, lemon wedge and enjoy!
Story by Emily Algar.