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Griddled Garlic & Mint Studded Swordfish or Tuna Recipe

Griddled Garlic & Mint Studded Swordfish or Tuna Recipe

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Griddled Garlic & Mint Studded Swordfish or Tuna

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Ingredients:

Serving

4 swordfish steaks
1 cup dry white wine
2 tbsp white wine vinegar
black pepper
2 garlic cloves
16 mint leaves
salt and pepper
2 tbsp extra virgin olive oil, plus extra for serving
1 tsp oregano or 1 tsp parsley, chopped, to serve
2 lemons, quartered

Directions:

Wash the fish steaks and pat dry with kitchen towels. Rub with pepper on both sides, but do not salt as it would draw out the juices. Marinate for an hour in the wine and vinegar.
Meanwhile, peel the garlic cloves, cut in half and remove any green shoots in the centre that can taste bitter. Cut each half in four, so you end up with 16 slivers.
Heat a heavy ridged griddle pan on the hob. Remove the fish from the marinade, pat dry and make 4 well distributed small incisions in each steak with a sharp knife. Wrap a mint leaf round a garlic sliver and insert one into each of the incisions.
Brush one side of each fish steak with olive oil, place oiled side down on the griddle, turn down the heat and cook for 3 minutes. Brush the second side with oil while it is on the griddle, then turn the fish over. Turn the heat up for one minute only, then turn it down again and cook the second side for another minute or two. When the fish is cooked it should be moist inside, with white flesh that flakes easily.
Take the fish off the heat and season both sides, drizzle with olive oil, scatter with the herbs and serve with the lemons to squeeze over.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	126.31 Kcal (529 kJ)
Calories from fat	66.83 Kcal
		% Daily Value*
Total Fat	7.43g	11%
Sodium	4.58mg	0%
Potassium	93.88mg	2%
Total Carbs	5.04g	2%
Sugars	1.48g	6%
Dietary Fiber	1.01g	4%
Protein	0.4g	1%
Vitamin C	15.9mg	27%
Iron	0.4mg	2%
Calcium	20mg	2%

Amount Per 100 g
Calories	121.05 Kcal (507 kJ)
Calories from fat	64.04 Kcal
		% Daily Value*
Total Fat	7.12g	11%
Sodium	4.39mg	0%
Potassium	89.96mg	2%
Total Carbs	4.83g	2%
Sugars	1.42g	6%
Dietary Fiber	0.97g	4%
Protein	0.39g	1%
Vitamin C	15.3mg	27%
Iron	0.4mg	2%
Calcium	19.1mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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