Phase 1 Friendly - Pan Seared Swordfish

iVillage Member
Registered: 06-08-2004
Phase 1 Friendly - Pan Seared Swordfish
1
Mon, 11-15-2004 - 1:28pm
Pan Seared Swordfish with Basil-Mint Oil

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.

iVillage Member
Registered: 04-01-2004
Mon, 11-15-2004 - 3:00pm

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