Swordfish was one of my favourite fish species for many years but around 10 years ago it was revealed that swordfish was being overfished so I stopped consuming it. Now there are some responsible MSC-certified fisheries around the world I can begin to enjoy my favourite fish again. Like tuna it should be cooked quickly on a hot grill pan on both sides then gently over a cooler heat or in the oven to cook through to keep the flesh tender and not all dry.
Start by preparing the lentils.Put the Puy lentils in a pan and cover with cold water. Add the celery, thyme, parsley stalks (save the leaves for later) and bring to a simmer. Don't add salt just yet. Simmer for 20-25 minutes until al dente and then drain. Remove and discard the celery, thyme and parsley.
Season the lentils while still warm with salt and pepper, olive oil, the zest of the whole lemon and the juice of half. When the lentils are completely cool add the red onion, rocket (arugula) and basil.
To make the salsa verde, add the mustard, garlic and capers to a food processor and blend to mix well. Add the basil, mint, parsley, red wine vinegar, lemon juice and olive oil. Blend well and season with salt and pepper to your own taste.
Set a grill pan over a medium-high heat. Season both sides of the swordfish steaks with salt and pepper and rub a little vegetable oil over both sides.
Grill the swordfish in the hot pan for 2-3 minutes on each sides.
Serve the fish with the lentils and salsa verde drizzled on top.
- 4 x 150-170-g/5-6 oz swordfish steaks
- vegetable oil
- salt en pepper
- 180 g/ 6 oz/ 1 cup puy lentils
- 1 celery stalk
- 2 springs of thyme
- 5 springs of flat-leaf parsley
- 4 tbsp extra virgin olive oil
- 1 lemon
- 1/2 red onion, chopped
- 10 rocket (arugula) leaves
- 3 sprigs of basil, chopped
- 2 tsp Dijon mustard
- 1 garlic clove
- 2 tbsp capers
- 5 sprigs of basil
- 5 sprigs of mint
- 10 sprigs of parsley
- 1 tbsp red wine vinegar
- juice of 1/2 lemon
- 100 ml/ 3 1/2 fl oz/ 2/3 cup extra virgin olive oil