Ingredients and Weight:
- Swordfish fillets: 8 portions (about 200 grams each)
- Extra virgin olive oil: 100 ml
- Fresh lemon juice: 50 ml
- Garlic: 5 cloves, crushed
- Fresh rosemary: 2 sprigs
- Salt: ½ teaspoon
- Black pepper: ½ teaspoon, freshly ground
- Plain breadcrumbs: 100 grams
- Seasonal vegetables (such as asparagus, bell peppers) for serving
Preparation Time:
- Preparation: 30 minutes
- Cooking: 20 minutes
- Total: 50 minutes
Difficulty Level: Level 3 (Moderate)
Preparation Method Steps:
- Preheat the oven to 200°C (392°F).
- In a shallow dish, combine the olive oil, lemon juice, garlic, rosemary, salt, and pepper. Mix well.
- Place the swordfish fillets in the dish and marinate for 15 minutes.
- Meanwhile, prepare the seasonal vegetables as per your preference (e.g., steam, blanch, or grill).
- Spread the breadcrumbs on a baking sheet and toast in the oven for 5 minutes until golden brown.
- Remove the swordfish from the marinade and place on a greased baking dish. Discard the leftover marinade.
- Bake the swordfish for 15-20 minutes or until cooked through and slightly crispy on the outside.
- Serve the grilled swordfish with seasonal vegetables and toasted breadcrumbs on top.
Nutritional Information:
(Based on average values; may vary depending on ingredients used)
- Calories: Approximately 450 per serving (without vegetables)
- Fat: 22 grams
- Carbohydrates: 20 grams
- Protein: 35 grams
Dish Characteristics:
- The swordfish has a rich, seafood flavor enhanced by the lemon and rosemary marinade.
- The breadcrumbs provide a crunchy contrast to the tender fish.
- This dish is perfect for those who enjoy the taste of the sea combined with simple yet effective seasoning.
User Comments:
- "The swordfish was grilled to perfection! The combination of flavors was outstanding." - John Doe, New York.
- "The breadcrumbs added a unique touch to this dish. It was delicious." - Jane Smith, Los Angeles.
- "A must-try for seafood lovers! The swordfish was cooked just right." - Michael Johnson, Chicago.
Special Precautions and Tips:
- Ensure that the swordfish is fresh before cooking. Check for any off smells or discoloration before purchasing.
- Swordfish can be quite large in size, so adjust the quantity of ingredients accordingly if cooking for more than 8 people.
- Adjust the seasoning according to your preference and taste. You can add more lemon juice or herbs for a stronger flavor profile if desired.
