I must admit, I don’t cook/eat a lot of fish. To me, fish is only enjoyable to eat if it’s deep fried in some delicious batter like fish n' chips. But yesterday I decided to go completely out of my comfort zone in terms of eating, and cooked Swordfish. I’ve eaten swordfish before, and cooked it in Culinary School, but never really gave it a chance... I always thought of it as the Red-Headed Stepchild of the fish family, but how wrong i was!

I bought these two beautiful Swordfish Steaks and concocted a delicious marinade, and then cooked it quickly in a white wine, butter and lemon sauce at the end.

It came out AWESOME! I served it all over a Warm Lentil, Spinach and Mushrooms Salad to create a super healthy and fiber-ific meal!

Sautéed Swordfish

Prep Time
5 Minutes
Cook Time
10 Minutes
Total Time
15 Minutes
Yield
Serves 2

Ingredients

  • 1 1/2 lbs Swordfish Steaks
  • 1 Teaspoon Thyme (leaves only, minced)
  • 1 Teaspoon Fennel Seeds
  • 1 Tablespoon Dijon Mustard
  • 2 Garlic Cloves (minced)
  • 1 Teaspoon Lemon Juice (fresh)
  • 3 T Extra Virgin Olive Oil
  • Salt and Pepper
  • 1/4 Cup Dry White Wine (Pinot Grigio)
  • 1 Tablespoon Butter
  • 2 Sprigs Thyme
  • 1 Tablespoon Lemon Juice (fresh)

Directions

  • In a small bowl, combine your thyme, fennel seeds, dijon mustard, garlic, 1 teaspoon of lemon juice, Olive Oil and some salt and pepper. Mix together thoroughly then rub all over your swordfish fillets.
  • Heat up a large skillet with enough Olive Oil to lightly coat the bottom of the pan. Once hot - add in your swordfish and cook about 5 minutes, flip the fish over and cook another 2 minutes. At this point, add in your wine, butter, and 2 sprigs of thyme. Cook about 3 minutes - basting the fish with a spoon.
  • At the absolute last minute, add in your tablespoon of lemon juice - remove the fish from the pan and plate. Ladle pan sauce over the fish and serve immediately.

Lentil, Spinach and Mushroom Salad

Prep Time
5 Minutes
Cook Time
25 Minutes
Total Time
30 Minutes
Yield
Serves 2

Ingredients

  • 2 Cups Low Sodium Beef Broth
  • 1/2 Cup Dry Lentils
  • 10 oz Baby Bella Mushrooms (sliced thin)
  • 6 oz Baby Spinach
  • 1 Tablespoon Extra Virgin Olive Oil
  • Salt and Pepper

Directions

  • In a small pot, bring your beef stock to a boil. Add in your lentils and turn the heat down to medium. Cook the lentils for about 15-20 minutes. Once done, drain the lentils and reserve.
  • Meanwhile, in a large saute pan, add about 1 tablespoon of Olive Oil and heat up. Add in your mushrooms and cook for about 10 minutes over a medium high heat (or until tender). At this point, add in your spinach and cook until wilted - toss frequently. Taste and season with salt and pepper.
  • Add in your lentils to the spinach/mushrooms and toss together. Serve hot.