Food & Drink

Keep summer sizzling with Balsamic Grilled Swordfish

Balsamic swordfish steaks should be cooked about 8 minutes per inch of thickness.
Balsamic swordfish steaks should be cooked about 8 minutes per inch of thickness. Tribune News Service

Swordfish steaks are a treat on the grill in the summer. The secret is not to overcook the swordfish. It should cook for 8 minutes per inch of thickness. Most steaks are about an inch thick. Alter your cooking time according to the thickness of the swordfish steak you buy. It will continue to cook in its own heat off the fire.

Arugula is mostly used in cold salads. Anna, my Italian friend, likes to serve her arugula cooked, using it as the base for this pasta dish.

Fred Tasker’s wine suggestion: These are strong flavors. I’d try a powerful California pinot noir.

Helpful Hints

▪  Marinate the swordfish in a plastic self-seal bag for easy cleanup.

▪  A stove-top grill or broiler can be used instead of an outdoor grill. The timing will be the same.

▪  Any type of pasta can be used. Follow package cooking instructions.

Countdown

▪  Marinate swordfish.

▪  Place water for pasta on to boil.

▪  Prepare other ingredients.

▪  Grill swordfish.

▪  Make pasta dish.

Shopping List

Here are the ingredients you’ll need for tonight’s Quick Fix Dinner.

To buy: 1 package fettuccine,  1/4 pound arugula, 1 small piece Parmesan cheese, 1 bottle balsamic vinegar and 2 6-ounce swordfish steaks.

Staples: Olive oil, garlic, salt and black peppercorns.

BALSAMIC GRILLED SWORDFISH

Recipe by Linda Gassenheimer

1/4 cup olive oil

2 tablespoons balsamic vinegar

1 large garlic clove, crushed

2 6-ounce swordfish steaks (or one large steak)

Preheat grill. Mix the olive oil, balsamic vinegar and garlic together in a plastic self-seal bag or bowl. Rinse the swordfish and add to the marinade. Let marinate 10 minutes, turning once during that time. Drain swordfish from marinade, discarding the remainder of the marinade, and place on hot grill grate for 1 minute. Lift and make a quarter turn, leaving the swordfish on the same side. This will help prevent the fish from sticking and make a cross-hatch pattern on the steak. Grill for 2 more minutes, then turn over and leave 1 minute, lift and make a quarter turn and leave 2 minutes.

Per serving: 300 calories (48 percent from fat), 15.9 g fat (3.1 g saturated, 9.2 g monounsaturated), 66 mg cholesterol, 33.8 g protein, 3.2 g carbohydrates, 0.1 g fiber, 161 mg sodium. Note: Analysis based on one third of the olive oil and balsamic vinegar being absorbed by swordfish.

Makes 2 servings.

ARUGULA PASTA

Recipe by Linda Gassenheimer

1/4 pound fettuccine

1 tablespoon olive oil

1/4 pound arugula (about 4 cups), washed and dried

2 garlic cloves, crushed

Salt and freshly ground black pepper

2 tablespoons grated Parmesan cheese

Bring a large pot of water to a boil and add pasta. Cook 9 minutes if dried, or 2 minutes if fresh. Heat olive oil in a skillet and add the arugula and garlic. Toss 1 minute. Add the drained pasta to the skillet and toss all of the ingredients together. Add salt and pepper to taste. Sprinkle Parmesan cheese on top.

Per serving: 307 calories (27 percent from fat), 9.3 g fat (2 g saturated, 5.5 g monounsaturated), 4 mg cholesterol, 10.6 g protein, 45.2 g carbohydrates, 2.5 g fiber, 90 mg sodium.

Yield 2 servings.

  Comments