• Bradleys recipe skill level
    • Easy
  • Bradleys recipe icon for time
    • 30 minutes preparation
    • 30 minutes cooking
  • Bradleys recipe icon for serves number
    • Serves 4
  • Bradleys recipe icon for healthy food
    • Rich in Omega 3

Try our recipe by Karen Burns-Booth

Winner of Great British Food Magazine - Best British Food and Drink 2016

An easy recipe to make for all the family as a tasty midweek meal, or for a Friday night “Fake Away”. Swordfish is a firm, meaty and succulent fish, similar to fresh tuna. It’s best pan-fried, grilled or barbecued, and it works well with strong flavours, such as garlic, chilli, Asian spices and curry. Even though it’s an oil-rich fish, it benefits from a coating of oil before cooking, sesame oil in this instance for an extra nutty taste. Today’s recipe for Easy Sweet and Sour Swordfish is full of Omega 3 rich oils, exotic Asian flavours and counts towards your five-a-day too!

(Serves 4)

Ingredients

  • Fish and Vegetables:
    • 4 x swordfish steaks, skinned (about 125g to 150g each)
    • 2 tablespoons sesame oil
    • 750g bag of “Stir Fry” frozen vegetables
  • Sweet and Sour Sauce:
    • 1 tablespoon cornflour
    • 300mls pineapple juice from tin of pineapple chunks
    • 2 tablespoons red wine vinegar
    • 2 tablespoons soft brown sugar
    • 2 tablespoons tomato ketchup
    • 1 tablespoon soy sauce
    • Black pepper
    • 200g drained pineapple chunks
    • Noodles, to serve

Method:

  1. Make the sauce first; in a large jug, blend the cornflour with a little pineapple juice until smooth and then add the rest of the sauce ingredients, except the pineapple chunks. Mix well to make a smooth sauce. Season to taste with black pepper and then pour the sauce into a saucepan and heat gently for 5 to 6 minutes, until the sauce is thick. Add the pineapple chunks and set to one side
  2. Panfry the sword steaks; heat 1 tablespoon of sesame oil in a large frying pan and add the swordfish steaks. Fry over a medium to high heat for 3 to 4 minutes on each side; this will depend on the weight and thinness, until the flesh is opaque and is lightly charred around the edges. Set to one side and keep warm.
  3. Add the remaining sesame oil to large wok and stir fry for 5 to 6 minutes, until it is cooked but still has a bite to the vegetables.
  4. Spoon some noodles onto each serving plate, top with some stir fried vegetables, then add some sweet and sour sauce, before sitting the cooked swordfish on top;  top with more stir fried veggies and more sweet and sour sauce. Serve immediately with soy sauce on the side, and any remaining vegetables and sauce. 

 

Yum