To celebrate the launch of their new Streamline microwave range, Sharp has created an exclusive Mediterranean recipe, prepared using on of the new microwaves. Using ingredients native to the Mediterranean region, the swordfish dish includes olives, aubergines, onions and capers. Sharp also commissioned specialist photographer Peter Cassidy to create a microwave made entirely of foods from a healthy Med diet. Microwave food has never looked, tasted or made you feel so good!
Mediterranean Swordfish
2014-06-05 13:43:34
Serves 2
A delicious Mediterranean fish dish, perfect for warm summer evenings
Approx. 570 calories and 1.4g salt per portion, excluding bread
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Ingredients
- 2 x 200g swordfish steaks
- Zest and juice of 2 lemon, plus extra wedges to garnish
- 4 tbsp fresh flat leaf parsley, plus extra to garnish
- 2 tsp ground pink peppercorns
- 4 tbsp extra virgin olive oil
- 1 clove of garlic
- 500g baby plum tomatoes, on the vine
- 1 green pepper, deseeded and chopped
- 1 tsp sugar
- 100g pitted black olives
- 1 courgette
- 1 aubergine
- 1 tbsp pine nuts
- 2 tsp nonpareille capers, rinsed
- Sea salt and freshly ground black pepper
Instructions
- Put the swordfish steaks in a microwavable glass or plastic dish, grate over the zest and squeeze in the juice of 1 lemon and, after chopping the parsley, sprinkle in half of it. Add half of the pink peppercorns and drizzle with 1 tbsp of the oil. Turn the steaks over twice to coat. Set aside to marinate.
- Press the convection button on the microwave and turn the dial to show ‘200°c’ on the display. Press enter to confirm temperature then press again to preheat. Grate half of the garlic clove into a large microwaveable dish and place half the tomatoes on top of it. Drizzle with 1 tbsp of the oil and season with salt and pepper. When the microwave beeps twice to indicate it has preheated, put the tomato dish in and turn to dial to 5 mins, pressing enter to start. Remove, cover with tin foil and set aside.
- Deseed and slice the green pepper into strips, and grate the remaining garlic into a microwavable glass or plastic dish. Add the remaining tomatoes, off the vine, 1 tbsp of the oil, the sugar, green peppers and olives. Place the rack into the microwave (high side up) and place tomato dish underneath the shelf and the fish dish on top. Select the GRILL/COMBI and turn the dial until it reads ‘C – 3’ and press enter. Turn the dial to cook for 20 mins and press START.
- When it double beeps, turn over the steaks and add the red wine and remaining chopped parsley to the tomato mixture. Close the door and press enter, cooking for the remaining time. In the meantime, slice the aubergine and courgette into slivers with a vegetable peeler into a separate microwavable dish. Dress with the remaining oil and season with pepper.
- Cover the fish with tin foil to keep warm. Remove the rack from the microwave and put the aubergine dish on the turntable. Press the microwave button and turn the dial until the display reads ‘P 100’. Press enter and turn the dial to cook for 3 min, then press enter again. Mix the pine nuts and capers into the aubergine and courgettes, then transfer to a serving dish and sprinkle with the remaining pink peppercorns and add the zest and juice of 1 lemon. Place the swordfish steaks on a warmed plate each and divide the tomato and olive sauce between them.
- Garnish with the lemon wedges and fresh parsley, and serve with crusty bread (see tip).
Sharp’s tip
- Revive your bread by placing it on a microwavable dish and sprinkling it with a little cold water. OVEN CONVECTION Press the convection button and turn the dial to show ‘200°c’ on the display. Press enter to confirm temperature then press again to preheat. When the microwave beeps twice, turn the dial to 5 mins and cook.
Tasting Britain https://tastingbritain.com/