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sweet on swordfish

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Happy Valentine’s Day CSS’ers! {well, it may not be Valentines Day anymore but I’m sure you can rekindle the love for this fish any time …}

It is with love we bring to you this very delicious fish  – Local Swordfish.

If you were hoping to impress your date with a home cooked meal tonight, or even prepare something special to show yourself some love, then you’re in luck… filling your coolers today is sweet, succulent swordfish. Swordfish is rich and buttery with a dense, firm, juicy texture. Sexy, right?

Swordfish really doesn’t need much – a little olive oil, salt, and pepper under the broiler or on the grill makes for a delectable dinner if you like to keep it simple and really enjoy the fishes’ own flavor and texture. It has a texture that is also superb for kabobs, pasta dishes, or any other plate you wouldn’t want the fish to get lost in.

Here are some general cooking guidelines to help you out if you are unfamiliar with cooking swordfish:

~Grill – On medium-high heat, place steaks or skewered kabobs on clean, oiled grill grates. Cook for 8 to 9 minutes for 1/2 pound fillets; about 7 minutes for kabobs.
~Bake – Oil or line a baking sheet with parchment paper (or wrap fish in foil), bake in a 425°F oven for 8 to 10 minutes.
~Broil – On an oiled broiler rack or foil-lined baking sheet, place 5 inches from heat source and broil 8 to 9 minutes.
~Poach – Place fillets in a covered deep skillet and add a flavorful liquid (such as tomato sauce, coconut milk or wine, etc.) to fill until about 2/3 as high as steaks. Simmer for 10 to 12 minutes.
~Pan-sear – Coat a heavy skillet or grill pan with a thin layer of oil or butter, sear for 6 to 8 minutes.

You know your swordfish is finished with the thickest part of the fillet separates easily with a fork.

Because of swordfish’s richness it also stands up beautifully to strong flavors and heavy spicing. There are tons of swordfish recipes online, but in addition to helping you put the smooth moves on in the kitchen tonight, I also like to do my part to help encourage a smooth movin’ body overall – let’s keep it healthy folks.  The recipes I feature will generally follow a Paleolithic eating style (learned from the one and only Paige Nutt- Trainer, Gym Owner, CSS Site-Host, Hot Mama at Studio 831 in Santa Cruz.) Paige even has her own Paleo cookbook featuring some of H&H’s own recipes and we’ll be featuring her recipes from time to time as well. If you’re looking for a local gym (since I know you like to buy local), check it out. You can even grab your CSS subscription there every Tuesday after your work out!  But I’m getting off topic… back to the hot cookin’ in the kitchen. (As I mentioned above, swordfish can be good with pasta so if you must eat it then try this one maybe?) So yeah, Paleo, here we go:

Asian-Glazed Swordfish with baby Bok Choy

Ingredients
1 lb swordfish fillets
1 tablespoon hoisin sauce
2 tablespoons low sodium soy sauce
1 tablespoon sweet chilli sauce (Sriracha brand is bomb)
1 clove garlic, crushed
1/2 teaspoon sesame oil
2 tablespoons seasoned rice wine vinegar
6 cups baby bok choy, halved length ways
1/4 cup loosely packed fresh coriander leaves

Preparation
Coat fish fillets with half the combined sauces, garlic, and oil. Add vinegar to remaining sauce mixture; reserve dressing. Cook fish fillets in heated oiled large non-stick frying pan until browned both sides and just cooked through. The thickest part of the fillet should separate easily with a fork and be white inside. Remove fish from pan, cover to keep warm.
Add bok choy to same pan; cook, covered, until just tender. Serve fish on bok choy, drizzled with reserved dressing; sprinkle with coriander.
adapted from fitness.com

 Swordfish is traditionally among the best choices of fish for skewering, it holds its shape unlike any other fillet.

Zesty Swordfish Kabobs
Want to sweeten it up for your sweetie? Consider adding pineapple chunks to your skewers. Recipe is without but approx 1 – 1 1/2 cups cubed pineapple would do.

Ingredients
2 tablespoons chopped fresh rosemary
3 tablespoons low sodium soy sauce
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
2 teaspoons grated orange rind
1 tablespoon fresh orange juice
1 teaspoon grated peeled fresh ginger
2 teaspoons honey
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
5 garlic cloves, chopped
1 lb swordfish fillet, cut into 1-inch pieces
3/4 cup (2-inch) sliced green onions
12 (1-inch) pieces red bell pepper
Cooking spray

Preparation
Combine first 12 ingredients in a large zip-top plastic bag or bowl; add fish. Seal and marinate in refrigerator 30 minutes, turning once. Remove fish from bag; discard marinade. Thread fish, green onions, and bell pepper alternately onto each of 4 (10-inch) skewers.
To grill: Place on grill rack coated with cooking spray; grill 8 minutes or until desired degree of doneness, turning once.
To broil: Place on an oiled broiler rack or foil-lined baking sheet  5 inches from heat source and broil 8 to 9 minutes.
modified from cookinglight.com

And lastly, to keep things smokin’ hot,
Blackened Swordfish with Cilantro Yogurt Sauce

Ingredients
1 lb swordfish fillets
4 tablespoons Cajun seasoning
1 cup nonfat plain Greek yogurt (okay so maybe not 100% Paleo, I do love my Greek yogurt)
Squeeze of 1 fresh lemon juice
1/4 cup fresh cilantro
salt

Preparation
Cilantro Yogurt Sauce: In a food processor or blender combine the yogurt, cilantro, a pinch of salt, and lemon juice and blend until smooth. Adjust seasonings to taste.
Wash the swordfish fillets with cold water and pat dry with a paper towel. Rub fillets with Cajun seasoning coating them well.
To grill: Place on grill rack coated with cooking spray; grill 8 minutes or until desired degree of doneness, turning once.
To broil: Place on an oiled broiler rack or foil-lined baking sheet  5 inches from heat source and broil 8 to 9 minutes.
On stovetop: Heat your cast iron skillet. The skillet needs to be really hot. Put in a little bit of cooking oil(I use coconut), then put in your fillet. If your skillet is hot enough the fish should smoke. Cook it until it’s almost black on one side, then turn and do the same on the other side. It will be almost burned on the outside, moist and tender inside.

Annnd because I’m a total dork and I just can’t help it:

You’re welcome.

As for mercury concerns… swordfish tends to be an older fish when they’re harvest and can be higher in mercury because they are at the top of the food chain. Those with mercury concerns (especially pregnant or nursing mothers) should be aware. For us and our family, we love having this fish as a special treat. We only have it a few times per year because we only sell the California-caught fish – that season is very brief. It is a special delicacy that we look forward to in moderation. The fish Hans chooses are usually under 100 lbs and tend to be younger therefore likely lower in mercury.

Thanks members! We LOVE being your trusted weekly seafood suppliers. xox

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2 Comments Post a comment
  1. Yum! Looking forward to this tasty fish. I loved the Petrale sole last week, too.

    And how cool that you do the Paleo diet thing. I changed my diet to Paleo about nine months ago. One of the best things I ever did. Besides signing up for weekly seafood, that is. 😀

    February 14, 2012
  2. Linda Wilshusen #

    We grilled the swordfish kabobs after marinating 1/2hour in the LO farmer’s market asian peanut sauce…omg were they delicious!

    February 14, 2012

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