Phase 1 Friendly - Pan Seared Swordfish
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| Mon, 11-15-2004 - 1:28pm |
Ingredients:
2 6oz swordfish steaks, with no bones or skin
2 T chopped fresh basil
2 T chopped fresh mint
4 T of olive oil
1/2 small clove of garlic minced
Salt
Pepper
Half a lemon
Olive oil spray
Sides:
Fresh tomato wedges
Steamed broccoli
1. Generously salt and pepper your swordfish steaks and spray lightly with the olive oil spray and squeeze some lemon juice over them. Let marinate for 5-10 minutes.
2. Heat a nonstick pan on high heat and spray lightly with olive oil spray. When very hot, place fish in the pan and leave them undisturbed for 4 minutes. Flip over and leave undisturbed again, for 4 minutes. Pierce fish in the middle to see if its cooked through. If not, allow another minute of cooking per side. Transfer to a plate and let rest for 1 minute.
3. Combine olive oil, basil, mint, garlic, a pinch of salt and pepper and a few drops of lemon juice (1 teaspoon). Mix together and spoon over swordfish steak, tomatoes, and broccoli.
| Mon, 11-15-2004 - 3:00pm |

