Grilled Swordfish with Pilau Rice & Spinach
A modern, health-focused meal of grilled swordfish, fragrant pilau rice, and superfood 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.