Swordfish with salsa and rice was the first dish I made for my husband when we first met. Thankfully, he enjoyed it as he’s not always a great fish lover. Swordfish is a naturally dense fish with a meaty flavour. (I know everyone says it but it does taste like chicken.) This fish has an impressive nutritional profile that includes protein, minerals and vitamins. Although its content provides a variety of health benefits, this fish should only be consumed occasionally and not if you’re pregnant. Like tuna, it has high mercury levels.
The fish provides generous amounts of vitamins D and E. Vitamin D plays an important role in the immune system function and it also helps regulate the bodies calcium levels to promote healthy bones. Then vitamin E helps the bodies cells utilize vitamin K properly and it also provides protection against free radicals.
Swordfish also provides us with potassium and selenium which are two essential minerals. Potassium acts as an electrolyte which in turn helps conduct electricity. This is an essential process for the function of the body’s nerves and muscles. Selenium provides protection against cancer causing free radicals and helps your thyroid gland to function properly.
This fish is extremely healthy for the body when eaten in moderation and the idea for this meal comes from the recipe I first cooked my husband. It’s a Jamie Oliver dish but I have adapted it to the way we like our food. So instead of having the salsa on the side, I have made the salsa into a sauce and cut the swordfish into chunks. It’s delicious with the rice and spinach.
- Sharp knife
- Chopping board
- Large saucepans x 2
- Wooden spoon
- Swordfish x 500g
- Tinned tomatoes x 2 400g
- Onion x 1
- Garlic x 2 cloves
- Red or yellow pepper x 1
- Lime x 1 juice and zest
- Dried oregano x 1 tsp
- Dried chilli flakes x 1/2 – 1 tsp
- Depending on how spicy you like it.
- Fresh Coriander x 1 handful
- Spinach x 200g bag
- Salt and pepper to taste
- Olive oil for the bottom of the pan
- Peel and slice your onion and garlic.
- Remove the core and dice the pepper into pieces.
- Cut the swordfish into 1 cm cube pieces.
- Put the saucepan on a medium to high heat and drizzle the olive oil on the base.
- Spread the oil evenly.
- Once the pan is hot add the onion.
- Fry until they are translucent in colour.
- It should take about 5 minutes for this to happen.
- Add the garlic and pepper and fry for a further 2 minutes.
- Open the tinned tomatoes and add to the pan.
- Bring to the boil, turn the temperature down and leave to simmer.
- While the sauce is simmering add in the dried chilli, oregano and lime, juice and zest.
- Leave on a low heat while you cook the brown rice.
- 10 mins before the rice has finished cooking, add in the swordfish.
- It will change from a grey colour to a white colour once cooked.
- Then add in the coriander and spinach.
- Let the spinach wilt in the sauce and move around the saucepan continuously.
- Once the spinach has wilted and the rice is cooked serve and enjoy.
Spicy Swordfish Salsa with Brown Rice and Spinach is a fantastic meal that is quick and simple. It took me under an hour to prepare and cook. A great mid week recipe when we need fast food that tastes great and doesn’t cost a fortune. Swordfish is not cheap but if you are only eating occasionally then it’s worth the extra few pounds/dollars. However you decide to eat this meal, as always, please enjoy.