Baking: Season fish and brush with butter and cook in preheated oven at 350º for 20 min. Fish should flake when done.
Broiling: Brush fish with butter and broil for 10 to 15 min. 3” to 4” from heat in preheated broiler.
Microwave: Arrange two thawed steaks in a baking dish. Brush steaks with a mixture of 1 Tbsp. of butter and 1 tsp. of lemon juice. Cover with plastic wrap, venting one corner. Microwave at 50% power (medium) for 3-4 min. Turn steaks over. Brush with butter; cover. Microwave 3-4 min. or until fish is opaque throughout.
4 Personal Gourmet swordfish steaks
½ cup olive oil
½ cup flour
1 sprig parsley
½ teaspoon salt
¼ teaspoon thyme
½ teaspoon pepper
2 bay leaves
½ lemon, cut in wedges
1 scallion, sliced
Place fish in marinade made of oil, parley, thyme, bay leaves, scallion and peppercorns and let stand 2 hours, turning fish occasionally. Remove fish from marinade, strain oil and place in iron skillet. Roll fish in flour, place in heated oil in skillet, sprinkle with salt and pepper and brown lightly on both sides. When brown, transfer skillet to moderate oven (375º) and cook 20-25 min, basting frequently with oil from bottom of skillet. Serve with lemon wedges. Serves 4.
Nutritional Values presented are intended to be used only as a guide. The information was compiled from manufactures and available food manuals. It is important to note that these values may be changed by the manufacturers
without notice, and that the actual food value varies depending upon the size of the portion consumed.
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