Cook mode · Mediterranean · Fish

Flame-Grilled Swordfish over Spicy Rice

Name: Flame-Grilled Swordfish over Spicy Rice
Total time: 45 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 4 steaks (about 1½ lb / 700g), 1 inch thick Organic Swordfish Steaks; 4 tbsp Organic Extra Virgin Olive Oil; 2, zest and juice (plus wedges to serve) Organic Lemons; 4 cloves, minced Organic Garlic; 2 tbsp chopped (or 1 tsp dried) Fresh Organic Oregano; 1½ cups / 300g, rinsed Organic Long-Grain Rice; 1½ tsp Organic Smoked Paprika; 1 tsp (¼ tsp for milder heat) Organic Red Pepper Flakes; 1 tsp Organic Ground Cumin; 2½ cups / 600 ml, warm Organic Chicken Stock; 2 tbsp Organic Tomato Paste; 1 medium, sliced into half-moons Organic Zucchini; 2, sliced Organic Red & Yellow Bell Peppers; 1 large, cut into wedges Organic Red Onion; 1 pint / 300g, halved Organic Cherry Tomatoes; ½ cup, fresh or frozen Organic Green Peas; 1 tbsp Organic Unsalted Butter; to taste Sea Salt; to taste Cracked Black Pepper; 1 handful, chopped Fresh Organic Flat-Leaf Parsley

A thick meaty swordfish steak kissed by open flame, laid over smoky, gently spicy tomato rice with sweet charred peppers, zucchini, red onion and green peas. A one-plate dinner that tastes like a seaside taverna.

45 min hands-on · serves 4 · about 560 calories per serving

Watch it being made — pause anytime and follow along at your own pace.

Kitchen timer10:00Step 1 of 8

Marinate the Swordfish

Whisk 2 tbsp olive oil with the lemon juice and zest, half the garlic, the oregano, a good pinch of salt and some pepper. Coat the swordfish steaks and let them sit while you start the rice — swordfish loves a short marinade, not a long one.

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On the counter

Organic Swordfish Steaks4 steaks (about 1½ lb / 700g), 1 inch thick
Organic Extra Virgin Olive Oil4 tbsp
Organic Lemons2, zest and juice (plus wedges to serve)
Organic Garlic4 cloves, minced
Fresh Organic Oregano2 tbsp chopped (or 1 tsp dried)
Organic Long-Grain Rice1½ cups / 300g, rinsed
Organic Smoked Paprika1½ tsp
Organic Red Pepper Flakes1 tsp (¼ tsp for milder heat)
Organic Ground Cumin1 tsp
Organic Chicken Stock2½ cups / 600 ml, warm
Organic Tomato Paste2 tbsp
Organic Zucchini1 medium, sliced into half-moons
Organic Red & Yellow Bell Peppers2, sliced
Organic Red Onion1 large, cut into wedges
Organic Cherry Tomatoes1 pint / 300g, halved
Organic Green Peas½ cup, fresh or frozen
Organic Unsalted Butter1 tbsp
Sea Saltto taste
Cracked Black Pepperto taste
Fresh Organic Flat-Leaf Parsley1 handful, chopped

Nutrition & balance

About 560 calories per person · serves 4

An estimate, not a nutrition label. Portions, ingredient brands and cooking methods affect the total.

To round out your plate

This is a richer dish; pair it with vegetables or fruit and choose a portion that suits you.

Ask a healthcare professional whether vitamin D, B12, iron or any supplement is appropriate for your diet and health needs; food is the first step. Choose organic ingredients when possible.

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