Healthy Recipes to Keep You Fit and Fabulous

Posts tagged ‘swordfish’

Swordfish with Sauteed Eggplant and Baby Bok Choy

I never buy fish at our grocery store because it is just too expensive.  That’s why we love the fish market! Much better selection at practically half the cost.  Swordfish steaks are one of my favorite fish to cook.  I think swordfish is a great option for someone who is not sure if they really like fish.  It is much thicker and hardier than, for example, tilapia.  Anyways, the fish market didn’t have swordfish steaks, but they had swordfish “pieces” available- basically, it was just large chunks of swordfish sold by the pound.  We got a pound of the pieces, and then headed over to the produce market for some veggies for a side dish.  One of our new favorite veggies is one that I think scares a lot of people- bok choy!  There are two types of this green, leafy veggie- the regular size, and then there is baby bok choy.  We got the babies this time.  It turned out great, although, I think I will stick to swordfish steaks from now on.  The pieces weren’t quite as good, so I’m going to suggest using the steaks for this recipe.  The great thing about preparing a swordfish steak is that it is one of the easiest things in the world- hardly any ingredients are necessary to make the flavor stand out.  My kinda fish!

Seared Swordfish


Servings: 2

Ingredients:

2 swordfish steaks, about 5 oz. each

salt, pepper and garlic powder, enough to sprinkle on both sides

1 lemon

1 tablespoon EVOO

Directions:

Preheat oven to 400 degrees.  Heat an oven-proof skillet with the EVOO over medium-high heat.  Place steak in the hot pan and sear on one side.  When slightly browned, flip to sear the other side.  Place skillet in the oven for 10 minutes, or until the fish is no longer opaque in the middle.  Squeeze lemon over top before serving.

Sauteed Eggplant and Bok Choy


Servings: 4

Ingredients:

1 large eggplant, peeled and cut into chunks

2 heads baby bok choy, cleaned and chopped into chunks (trim off the ends and throw away)

1/2 teaspoon ground ginger

salt, pepper, and garlic powder, to taste

2 tablespoons EVOO

1/4 cup chicken broth

1 tablespoon reduced-sodium soy sauce

Directions:

Heat a skillet with the EVOO over medium eat.  Throw the bok choy and eggplant into the skillet and saute for about 4 minutes.  Season with salt, pepper, garlic powder, ginger and soy sauce.  Pour in the chicken broth, and cover skillet with lid for 5 minutes.  Eggplant should be soft and bok choy should be wilted and tender.

 

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