Pesce spada steccato e grigliato (Grilled swordfish with garlic and mint)
Carmelita Caruana invites you to savor the captivating flavors of Sicily with her tempting recipe for Pesce spada steccato e grigliato – a dish that takes succulent swordfish to a new culinary level. This unique creation combines the aromatic magic of fragrant mint and pungent garlic, which mesh perfectly to create a symphony of flavors on your palate. The result is a truly sensational seafood experience that will leave you wanting more. Discover the exquisite combination of mint and garlic in this grilled swordfish and immerse your taste buds on a delicious journey through Sicilian cuisine.
Ingredients
- 4 swordfish or tuna steaks, 2 cm thick
- 200 ml dry white wine
- 2 tbsp white wine vinegar
- 2 cloves of garlic
- 16 fresh mint leaves
- 2 tablespoons extra virgin olive oil, plus a little extra for serving
- To serve, add some fresh oregano or finely chopped flat-leaf parsley
- 2 lemons, preferably organic, quartered
Preparation steps
- Wash the fish steaks and pat dry with kitchen towels.
- Rub pepper on both sides, but do not salt, otherwise the juice will come out.
- Marinate in wine and vinegar for one hour.
- Meanwhile, peel the garlic cloves, cut them in half and remove any green shoots in the middle that might taste bitter.
- Cut each half into four, leaving 16 strips at the end.
- Heat a heavy ridged grill pan on the stove.
- Remove the fish from the marinade, pat dry and use a sharp knife to make 4 well-spaced small incisions in each steak.
- Wrap a mint leaf around a clove of garlic and insert one into each incision.
- Brush one side of each fish steak with olive oil, place oiled side down on griddle, reduce heat and cook for 3 minutes.
- Brush the second side with oil while it is on the griddle, then flip the fish over.
- Turn the heat up for just a minute, then turn it down again and cook the second side for another minute or two.
- When the fish is cooked, it should be moist inside and have white flesh that flakes easily.
- Remove the fish from the heat and season on both sides, drizzle with olive oil, sprinkle with the herbs and serve with the lemons for squeezing.
Nutritional Information
Equipment and tools
To prepare Pesce spada steccato e grigliato you will need the following equipment and tools:
- Grill or frying pan
- Tongs or spatula
- Knife
- cutting board
- measuring cup
- Bowl
Allergen information
This recipe for Pesce spada steccato e grigliato may contain the following allergens:
- Fish (swordfish or tuna)
Please ensure you are aware of any specific allergies or dietary restrictions of those consuming this dish.
Storage and leftovers
If you have leftover Pesce spada steccato e grigliato, you can store them in an airtight container in the refrigerator. The dish can be kept for up to 2 days.
To reheat leftovers, simply place them in a preheated 350°F (180°C) oven for about 10 minutes or until heated through. Alternatively, you can enjoy the leftovers cold as a salad topping or in a sandwich.
It is recommended to consume leftovers within the intended storage time to ensure freshness and food safety.
Health Benefits of Pesce Spada Steccato e Grigliato
Pesce Spada Steccato e Grigliato, also known as Grilled Swordfish with Garlic and Mint, is not only a delicious dish but also offers a variety of health benefits. From providing essential nutrients to promoting heart health, here are some reasons why you should add this dish to your diet:
1. Rich in Omega-3 fatty acids
The swordfish or tuna steaks used in this recipe are excellent sources of omega-3 fatty acids. These essential fats have been linked to numerous health benefits, including reducing inflammation, improving brain function, and supporting heart health.
2. Rich in lean protein
With swordfish or tuna as the main ingredient, this dish is packed with lean protein. Protein is essential for building and repairing tissue, supporting muscle growth, and boosting metabolism. It also helps you feel full and satisfied, making it an excellent choice for weight management.
3. Lots of garlic and mint
Garlic and mint play an important role in the flavor profile of this recipe, but they also provide health benefits. Garlic is known for its antimicrobial and antioxidant properties, which can help boost the immune system and reduce the risk of certain diseases. Mint, on the other hand, is a great source of antioxidants and can aid digestion and relieve indigestion.
4. Essential nutrients
This dish also provides several essential nutrients that contribute to overall health. The white wine used in the marinade adds antioxidants, while the vinegar offers potential digestive benefits. Olive oil, especially the extra virgin variety, is rich in healthy monounsaturated fats and antioxidants. Finally, lemons provide vitamin C, which supports immune function and iron absorption.
5. Versatile and customizable
While this recipe specifically calls for swordfish or tuna steaks, it can be adapted to include other types of fish. Fish in general is a fantastic source of lean protein and essential nutrients. Additionally, you can experiment with different herbs and spices depending on your personal taste preferences or dietary needs.
Overall, Pesce Spada Steccato e Grigliato is a tasty and nutritious dish that offers numerous health benefits. From providing omega-3 fatty acids and lean protein to including garlic, mint and essential nutrients, this recipe is a great addition to a balanced diet.
