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Swordfish, a Nutritious and Healthy Addition to Any Diet
Swordfish belongs to the group of fish that have recently become more appreciated for their contribution of omega-3 essential oils to the diet. These fats, which have to be provided by the diet, have now been shown to have a host of health giving benefits including combatting rheumatoid arthritis, heart attacks, high blood pressure, clogged arteries, psoriasis, asthma, inflammatory bowel disease, multilple sclerosis and even mirgraine headaches. Doctors and nutritionists now recommend three portions of fatty fish per week to get the full health giving benefits.
Other oily fish which are also beneficial include, tuna, salmon, mackeral, sardines and boquerones.Swordfish is found in both the Atlantic Ocean and the Mediterranean Sea and formsquite a large part of the Mediterranean Diet, which is said to be so healthful and indeed is found on the menu of most restaurants all along the coast.
Swordfish- Buying and Storing.When buying swordfish pick fish that is a white to pinkish-beige, if it is tinged with brown it is a sign of an off flavour. Swordfish does have a dark meat, along with the white, but this should be cherry red not brown.
As with all fish it is best eaten on the day of purchase but if you need tostore it then first wash and pat it dry before placing on a cake rack over a shallow panfilled with crushed ice and refrigerate. All fish deteriorates if allowed to sit in its' own juice.It will store well like this for up tp 2 days. Swordfish can be frozen for up to 2 months but be sure to defrostslowly and thoroughly before cooking.
Swordfish- Preparation and Cooking.The secret to successful swordfish cookery is not to overcook it.Whichevercooking method you use your swordfish will be cooked when its flesh becomes opaque yet is still moist on the inside. It is best to cook skinlessfillets, steaks or chunks as the skin is tough and strong tasting.
Baking.Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet. Brush with melted butter, season with salt and pepper or cover with a piquant sauce, and bake in a medium ovenfor about 20 minutes.
Grilling.Place steaks or kebabs on a well greased grill pan and place under thegrill for about 6-10 minutes, turning once.
Pan frying.Fry the swordfish in butter or olive oil, turning once. Cook for about 4-8 minutes until the fish is opaque and moist on the inside.
Stir-frying.Cut swordfish steaks into bite size pieces and coat in wholemeal flour.Stir fry gently and briefly in hot olive oil and then add to your favourite stir fired vegetables.
Poaching.Place enough water in a large frying pan to cover the fish, add seasoning of choice, dill is good. Bring to the boil then add the fish, cover the panand simmer for about 8 minutes.
Grilled Swordfish (serves 4)
Ingredients.4 swordfish steaks.1/4 cup lemon juice.2 tbs. water.1tbs. olive oil.2 cloves of garlic, crushed.1/3 cup fresh chopped parsley.Salt and freshly ground black pepper to taste.
Wash steaks and pat dry. Place in a large covered dish. Mix togetherall the above ingredients to make marinade and pour over the fish.Placein the refiregerator and marinate for at least one hour and no more than 12.Oil the grill rack and place the swordfish under a hot grill for 4-5minutes per side until fish flakes easily when tested with a fork.
Serve with sauteed potatoes and fresh green salad.
Article submitted by Ruth Polak, the owner of http://www.costadelsol-vacationrentals.com a web site specializing in holiday villas and apartments on the Costa del Sol and in rural Andalucia. You will also find lots of information about Spain and Andalucia in general, plus other Spanish recipe ideas.
Straight Talk from a Comfort Foodie - Simpler Times
When it was unfolding, I never thought I lived in "simpler times". That would have described pioneer days, or the world prior to the industrial revolution. Simpler times would, one day, be John-Boy and the rest of the Walton gang having dinner with Grandma and Grandpa. I was a child of the sixties, a Kennedy baby, jaded by a revolution that was counter-culture and in full regalia by the time of the Moonwalk-the "where were you?" moment of my wonder years. We watched young soldiers in bloodied Technicolor and civil riots in black and white. The world around me seemed anything but simple.
Do You Ever Search For Quick recipes?
In the quest for more time, searching for quick recipes online can be a big help. Cutting time out of cooking will free up time for other things. But, can you find easy gourmet recipes or quick crock pot recipes? The answer is yes. Many websites contain free recipes of any type that you can use. Are you looking for a quick cookie recipe? Maybe even a quick chicken recipe for dinner tonight? Whatever you choice is, you will find an answer online! For the sake of example, let us assume you are looking for a recipe for cookies. You want to have fun with the kids, but, as usual, you do not have much time to pour into a complicated recipe or long bake times. Not to worry, simply search for quick cookie recipes on your favorite recipe website.
Going Halfway Around the World: How to Make German Cookies
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How to Make Kaiser Rolls
Want to impress your family and friends at the next gathering? Serve sandwiches on Kaiser Rolls. They'll look so professional--like they came from the bakery. You don't have to tell them how easy they were. If you can make dinner rolls, you can make Kaiser Rolls.
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Broccoli Rabe with Caramelized Onions and Garlic
Broccoli is a major EnergyRich ?, food and strength builder. It is also crammed high with fiber, folic acid, chlorophyll and many other micro-nutrients and phyto-chemicals.Some of the other benefits from broccoli are: it is a blood purifier, helps with cancer prevention, acts as an immune strengthener, consistently promotes healthy intestinal flora and lifts the spirits as well as fights depression.
Steamed Bread: Apricot-Date Nut Bread with Caramel Sauce
Steamed breads are so versatile. We love the outdoors and are always looking for interesting and different foods that we can cook while camping and steamed breads can be cooked as you lounge around the campfire. They make wonderful treats at home. And they make great emergency fare since you don't need an oven or even a range to cook these breads.
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Low Fat Banana Toasts
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Cooking Roast Prime Rib on the Grill
Love the taste of prime rib? Love the taste of barbecue? You can combine them together for cooking roast prime rib on the grill. It takes a bit longer than hamburgers, but cooking roast prime rib on the grill gives you a fabulous roast that everyone enjoys.
No-Bake Peanut Butter Cookies
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Weird Foods Of The World - Chinese
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These muffins are not only tasty, but they're also a good source of fiber. In recent years, health experts have come to realize that fiber is an important part of a heart-healthy diet. Using Canola oil also increases the health benefits of these muffins.
Frugal Microwave Cooking
Microwave cooking can save you time and energyall year long. But it is especially nice insummer because it enables you to cook hot mealswithout heating up your home.
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