Grilled Swordfish Steaks with Tomato and Pepper Salsa

To prepare the fish steaks, place them in a shallow non-metallic dish. Mix together the extra virgin olive oil, the orange juice, garlic and a little pepper to season, and spoon this mixture over the fish steaks.

To make the salsa, combine the tomatoes, red pepper, onion, orange juice, basil, balsamic vinegar and sugar, and season with pepper. Spoon into a serving bowl.

Heat a lightly oiled, ridged cast-iron grill pan (to give the fish the attractive striped markings on the flesh) or a heavy-based frying pan over a high heat. Place the fish steaks in the grill pan or in the frying pan and cook for approximately 2-3 minutes on each side, basting from time to time with the marinade mixture, until the fish flakes easily.

Place the fish steaks on individual warm serving plates and grind over some additional black pepper. Garnish the fish with wedges of orange and serve with the salsa.

In summer, instead of being cooked indoors, the fish can be cooked outdoors on a grill. Place the steaks on a directly on the grill.

Nutrients per serving: 399 calories, 40 g protein, 22 g total fat, 4 g saturated fat, 75 mg cholesterol, 9 g total carbohydrate, 9 g sugars, 2 g fiber, 181 mg sodium.