Pepper Crusted Swordfish Steak
with Mediterranean Salad
Firm and hearty, swordfish fries beautifully, making it the perfect centrepiece to this extravagant Mediterranean-inspired salad. While the flavours in this dish are exquisite, the meal takes only 30 minutes from pan to plate. To create this dish, simply roast red pepper and tomatoes to release their tender juiciness and ciabatta for a lovely crunchy texture. Drizzle in a tangy dressing and sprinkle feta, olives and walnuts to finish. Close your eyes on the first bite, and you can almost hear the gentle lapping of waves on the Mediterranean shore.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Red Pepper
1
Ciabatta
(Contains Cereals containing gluten May contain Cereals containing gluten)
1
Premium Tomato Mix
1
Red Onion
1
Green Beans
1
Garlic Clove
1
Flat Leaf Parsley
1
Lemon
1
Baby Gem Lettuce
½
Black Peppercorns
1
Red Wine Vinegar
(Contains Sulphites)
½
Dijon Mustard
(Contains Sulphites, Mustard)
1
Feta Cheese
(Contains Milk)
30
Black Olives
1
Walnuts
(Contains Nuts May contain Peanut, Sesame, Nuts)
2
Swordfish
Not included in your delivery
2
Olive Oil
Nutritional information
Instructions
Preheat your oven to 200°C. Halve the pepper and discard the core and seeds. Slice into 2cm wide strips. Pop onto a baking tray and drizzle with oil. Season with salt and pepper. Roast on the top shelf of the oven until soft, 20-25 mins. Meanwhile, tear the ciabatta into small chunks for the croutons. Pop on another baking tray with the tomatoes. Drizzle with oil and season with salt and pepper. Roast on the middle shelf, 10-15 mins.
Meanwhile, halve, peel and thinly slice the red onion. Trim the green beans then chop in half. Peel and grate the garlic (or use a garlic press). Roughly chop the flat leaf parsley (stalks and all). Zest, then cut the lemon into wedges. Trim the root from the cosberg, chop in half widthways then separate the leaves.
Coarsely crush the peppercorns in a pestle and mortar along with a good pinch of salt. TIP: If you don't have a pestle and mortar, put the peppercorns in a sandwich bag and crush using the base of a saucepan. Tip the crushed pepper onto a plate then pop the swordfish steaks in the pepper until evenly coated on both sides. Press the pepper into the fish to ensure it sticks. IMPORTANT: Remember to wash your hands and equipment after handling raw fish.
In a large bowl, mix the red wine vinegar, mustard and olive oil (see ingredients for amount) together, keep to one side. Heat a splash of oil in a large frying pan over medium- high heat. When hot, add the green beans
and onion. Stir-fry until the beans are tender, 4-5 mins. Add the garlic when the beans are cooked and cook for a further 30 seconds. Transfer the beans and onion to the bowl with the dressing and turn to coat the beans. Allow to cool.
Wipe out the frying pan with some kitchen paper and return to a medium-high heat with a splash of oil. When hot, add the swordfish steaks and cook until browned, 4-5 mins on each side. IMPORTANT: The fish is cooked when opaque in the centre. Finish with a squeeze of lemon juice. Whilst the fish cooks, crumble the feta. Get ready to assemble your dish.
Add the leaves to the bowl with the beans in and toss to coat. Share between your plates. Sprinkle the croutons around then top with the roasted pepper, tomatoes, olives, feta and walnuts. Top the salad with the swordfish and a sprinkle of lemon zest and parsley. Enjoy!
