Grilled Swordfish Steaks with Tomato and Pepper Salsa

1. 1

   To prepare the fish steaks, place them in a shallow non-metallic dish.

2. 2

   Mix together the extra virgin olive oil, the orange juice, garlic and a little pepper to season, and spoon this mixture over the fish steaks.

3. 3

   To make the salsa, combine the tomatoes, red pepper, onion, orange juice, basil, balsamic vinegar and sugar, and season with pepper.

4. 4

   Spoon into a serving bowl.

5. 5

   Heat a lightly oiled, ridged cast-iron grill pan (to give the fish the attractive striped markings on the flesh) or a heavy-based frying pan over a high heat.

6. 6

   Place the fish steaks in the grill pan or in the frying pan and cook for approximately 2-3 minutes on each side, basting from time to time with the marinade mixture, until the fish flakes easily.

7. 7

   Place the fish steaks on individual warm serving plates and grind over some additional black pepper.

8. 8

   Garnish the fish with wedges of orange and serve with the salsa.

9. 9

   In summer, instead of being cooked indoors, the fish can be cooked outdoors on a grill.

10. 10

    Place the steaks on a directly on the grill.

11. 11

    Nutrients per serving: 399 calories, 40 g protein, 22 g total fat, 4 g saturated fat, 75 mg cholesterol, 9 g total carbohydrate, 9 g sugars, 2 g fiber, 181 mg sodium.

* Per serving · 4 servings · Values may vary.