Sunday, 10 May 2020

Seared Swordfish Steak with Spicy Veg

Seared swordfish steak is served on a bed of spicy stir fried potatoes and peppers

Swordfish is something that is becoming more popular in our supermarkets in recent times. It is very similar to tuna in many ways and should largely be cooked in the same way. That means that, above all, it must not be overcooked or it will be dry, tasteless and extremely unappetising. This recipe sees the swordfish loin fillet steak seared in a very hot pan, leaving it nice and pink in the middle, before it is served as part of a very tasty dinner indeed with stir fried peppers and potatoes.

Prep time: 10 min
Cook time: 25 min
Ready in: 35 min
Serves: 1 person


Peppers and garlic ready for stir frying

1 baking type and size potato
1/2 green bell pepper
1/2 yellow bell pepper
1 large red chilli pepper
2 cloves garlic
1/2 teaspoon smoked paprika/pimenton
Black pepper
Vegetable oil
6 ounce swordfish loin steak


Stir frying seasoned peppers and garlic

Wash the potato but don't peel it and chop it in to 1 inch chunks. Put the chunks in to a pot of cold, salted water and bring the water up to a simmer for about twenty minutes or until the potato pieces are just softened. Drain through a colander at your sink and briefly set aside to steam off, dry out and partly cool.

Seed the bell pepper halves and chop in to 1/4 inch strips. Cut off and discard the chilli top before slicing thinly in to discs. Peel and thiny slice the garlic cloves.

Bring a couple of tablespoons of oil up to a high heat in a small, non-stick frying pan and fry the peepers and garlic for two or three minutes, seasoned with salt, pepper and the smoked paprika/pimenton.

Swordfish steak is laid in hot frying pan

Add some oil to a similar pan and bring it up to a very high heat. Season the swordfish steak on both sides with salt and pepper and lay it in the pan to fry for around one and a half minutes on its first side.

Boiled potatoes are added to stir fried peppers

Add the potatoes to the pan with the peppers and continue to stir fry.

Swordfish is turned in the pan to fry on second side

Turn the swordfish steak to fry for a similar length of time on its second side.

Stir fried veg bed for swordfish

Use a slotted spoon to lay the peppers and potatoes in the base of a deep serving plate before laying the swordfish fillet on top.

Enjoying seared swordfish with stir fried veg

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