Go Back

Grilled Swordfish with Pilau Rice & Spinach

Dawn
An easy, healthy and delicious meal
Print Recipe Pin Recipe
Prep Time 1 hour
Cook Time 15 minutes
0 minutes
Course Main Course
Cuisine American, Australian, British, Continental, International, Mediterranean
Servings 2 People

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.