Grilled Swordfish with Pilau Rice
Grilled Swordfish with Rice Pilau isn’t just a tasty and easy meal to prepare, it’s also extremely good for you because it contains an astonishing amount of Superfoods.
Swordfish is an oily fish that is found in all three Oceans and many seas. It is a great fish for cooking as it is rather firm and can be cooked using any manner of methods, from grilling on a bbq to being tossed in a wok for a tasty fishy stir-fry.
Although the flesh is usually white some varieties can acquire a pinkish hue due to their diet of shrimp and other crustaceans. These are often called Pumpkin Swordfish and can command higher prices at market; there is no genetic difference, it is strictly down to the diet, and the health benefits are exactly the same.
In this Grilled Swordfish with Rice Pilau recipe, we suggest using either wild rice, red carmague rice or black thai rice; since these are the easiest for us to source, we use a combination most times. Wild Rice isn’t a new variety of rice, although it does differ from regular rice in so much as it is native to the USA, growing as a semi aquatic grass that covers waterways. Carmargue red rice is a variety of red rice cultivated in the wetlands of the Camargue region of southern France. It has an intense somewhat nutty taste and a naturally chewy texture . Black Rice or “forbidden rice” is an ancient grain that has even more impressive health benefits than many other rice varieties. These varieties are a ‘whole grain’ and as such can be very beneficial in promoting a healthy lifestyle as they are packed with fibre. A diet rich in fibre has long been associated with having a healthy heart and digestive tract, addressing these two alone can result in general good health and long life.
Whilst the health benefits of spinach need no introduction it’s role in this dish is one of creating harmony. The texture of the spinach when in combination with the Grilled Swordfish and Rice Pilau creates the perfect balance between the firm nature of Swordfish and the slightly chewy nature of Wild Rice; finish this off with a handful of Coriander/Cilantro for an added zip.
The flavour combination of this dish is enough encouragement on it’s own, but add in that it is extremely healthy and very easy to make and this meal is a certain winner!
Grilled Swordfish with Pilau Rice & Spinach
Equipment
- 1 Electronic digital scales
- Pastry Brush optional
Ingredients
Swordfish Steaks
- 1 Piece of Ginger about 1 cm (1/2 inch) peeled and grated 6-8 grams
- 30 ml Juice of half a lemon
- 1 Large Clove of Garlic finely minced
- 1 Large Spring Onion finely chopped (20 g)
- 1 dash Tabasco
- 1 Tablespoon Olive Oil
- 2 Swordfish Steaks approx 110 - 130 grams [ about 4 ounces each]
Rice Pilau
- 50 gram Raw Chickpeas (Garbanzo) or 100 g from a tin or jar [about 1/2 a cup] Raw chicpeas double in weight when cooked
- 30 gram Raw Red Rice OR Black Rice OR Wild Rice [about 3 Tablespoons] cooked to packet instructions
- 30 gram Raw French Green Lentils [about 3 - 4 Tablespoons] cooked to packet instructions
- 30 gram Raw Orzo Pasta [about 3 - 4 Tablespoons] cooked to packet instructions
- 30 gram Red Onion minced [ 1 small onion]
- 20 gram Pine Nuts, toasted [handful]
- 200 gram Bag of Baby Spinach, washed [ 7 ounces]
- Handful of Coriander [Cilantro] or Parsley chopped for garnish
Instructions
- Gather and weigh your ingredients
- In a small bowl, place the ginger, garlic, lemon juice, spring onion, tabasco and oil and combine into a thick paste
- Add the Swordfish and coat well with the mixture - I use a brush. Leave to marinate for a minimum of 30 minutes and a maximum of 4 hours.
- Meanwhile, combine the cooked Chick Peas, Red Rice, Lentils, Orzo and Red Onion. Add salt and pepper to taste and set aside.
- Preheat the oven to the grill setting at 205c[400F] and add a grill pan on the top rack
- Scrape the excess marinade off the steaks and pop that marinade into the bowl with the mixed rice.
- When the oven has reached temperature and the grill pan is hot, add the swordfish onto the hot grill and cook about 6-7 minutes on each side, depending on the thickness of your steaks.
- Whilst your swordfish is cooking, tip the rice mixture into a saute pan over medium heat; warm through and add the fresh spinach- add a dash of olive oil if it feels a bit dry, and cook until the spinach has wilted and the rice mixture is hot.
- Spoon 3/4 of the rice and spinach mixture onto the middle of the plate and top with the grilled Swordfish. Add the last 1/4 of the rice mixture onto the Grilled Swordfish and top with the toasted Pine Nuts and fresh herbs (if you are using) Serve with a wedge of lemon.
