Healthy and delicious dinner - 10 minutes prep, 10 minutes cooking
Last night I splurged and cooked swordfish. I bought a steak that weighed in at .69 lbs. My rule of thumb is a half pound per person. It was just me last night but the slightly larger piece looked pretty good. It cost about $12. A bit pricey, but way cheaper than take-out or delivery.
OK - this is so easy anyone can do it. Open the wrapping, douse with olive oil, throw on some salt and pepper and you're ready. I bought the prepared sauteed string beans and garlic - about $3.
Put your cast iron skillet (with the ridges so you get the grill marks) on low to medium heat for at least 10 minutes. Keep an eye on it and don't be intimidated - getting the pan hot enough is essential - you want the fish to cook quickly so you lock in the juices. You should hear that sizzle when the fish hits the pan - or it's not hot enough.
Don't forget the candles!
Cook for 4 - 5 minutes on each side. As usual I had the fan going, the window open and the candles cranking. This swordfish was very fresh but did have a strong scent.
At the last minute I throw some of the roasted garlic in the pan. When you remove from the swordfish from the heat you should let it rest for a minute or two. Drizzle with tons of fresh lemon juice. I served the string beans at room temperature with lots of lemon, too.