Swordfish with capsicum relish

Swordfish with capsicum relish

By
From
Fabulous Food, Minus the Boombah
Serves
2
Photographer
Mark Roper

Capers are the key to this dish as they add an unexpected salty flavour. And by cooking the fish in a low oven (as opposed to pan- or deep-frying), it retains its moisture and is a low-calorie winner. You could easily use tuna steaks instead of swordfish, if you prefer.

Ingredients

Quantity Ingredient
2 small swordfish steaks
1 tablespoon capers
handful flat-leaf parsley leaves, chopped
1 lemon, zested and juiced
salt and freshly ground pepper
2 tablespoons extra-virgin olive oil

Capsicum relish

Quantity Ingredient
1 1/2 tablespoons extra-virgin olive oil
2 red capsicums, seeds and membranes removed, chopped
2 garlic cloves, chopped
2 large ripe tomatoes, peeled and chopped
sea salt and freshly ground pepper

Method

  1. To make the capsicum relish, heat the oil in a saucepan over a low–medium heat. Add all the remaining ingredients and bring to the boil, stirring well. Lower the heat and simmer gently, covered, for 25–30 minutes, or until all the ingredients are tender. Check and stir well every 10 minutes or so. Serve warm or cold.
  2. Preheat the oven to 150ºC. Place the swordfish steaks in an ovenproof dish.
  3. In a small bowl, combine the capers, parsley, lemon zest, salt and pepper and mix well. Spoon onto each piece of fish then drizzle with olive oil and the lemon juice. Bake for 20–25 minutes then serve with the capsicum relish.
Tags:
health
diet
low-fat
low fat
healthy
nutritional
weightloss
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