Swordfish Steaks With Oil And Lemon Sauce
Ingredients 4 ingredients
- 1 teaspoon oregano
- 2 tablespoons lemon juice
- 1/4 cup olive oil
- 2 pounds swordfish -- cut into 1/2-in pepper -- black
Possible health benefits
General information, not medical advice.
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Lemon juice
High in vitamin C · 39 mg per 100 g, 48% of the reference intake per 100 g
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels.
- Vitamin C contributes to normal collagen formation for the normal function of bones.
- Vitamin C contributes to normal collagen formation for the normal function of cartilage.
11 more authorised claims
- Vitamin C contributes to normal collagen formation for the normal function of gums.
- Vitamin C contributes to normal collagen formation for the normal function of skin.
- Vitamin C contributes to normal collagen formation for the normal function of teeth.
- Vitamin C contributes to normal energy-yielding metabolism.
- Vitamin C contributes to normal functioning of the nervous system.
- Vitamin C contributes to normal psychological function.
- Vitamin C contributes to the normal function of the immune system.
- Vitamin C contributes to the protection of cells from oxidative stress.
- Vitamin C contributes to the reduction of tiredness and fatigue.
- Vitamin C contributes to the regeneration of the reduced form of vitamin E.
- Vitamin C increases iron absorption.
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet
Nutrients per 100 g of “Lemon juice, raw”, USDA FoodData Central.
Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).
Cook safely
Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.
- Oven and hot trays. Use dry oven gloves for trays and dishes: a hot tray looks just like a cold one. Open the oven door away from your face and let the first rush of heat out.
- Grill and open flame. Keep sleeves, hair and tea towels away from the flame, and stay with the grill while it's lit. Barbecue outdoors only, never in a closed space.
- Blending hot liquid. Let it cool a little first, fill the blender no more than a third, and hold the lid down with a folded towel. Start on the lowest speed. A stick blender in the pan is safer.
- Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.
Method
Chef Wood
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- 1. Preheat the broiler, or prepare charcoal for grilling.
- 2. Combine the lemon juice and oregano in a small mixing bowl. Blend well, then gradually add the oil while stirring with a whisk. Add a generous amount of black pepper. This sauce is known as a Salmoriglio sauce.
- 3. When the broiler or charcoal grill is quite hot, place the fish steaks under the broiler or on the grill. The fish should be quite close to the source of heat so that it will cook quickly.
- 4. Cook about 1 minutes on one side, then turn the fish steaks carefully but quickly and cook about 1 minutes or slightly longer on the other side. Do not overcook or the fish steaks will become dry.
- 5. Transfer the fish steaks to a warmed platter and ladle the sauce over them.
- This dish is named: Pesce al salmoriglio
Plating
Cookware for this recipe
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Grill or grill pan
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Mixing bowl
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Whisk
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Blender
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Chef's knife
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Wooden spoon
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Spatula
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Ladle