Grilled Swordfish, Rocket, Mango and Quinoa Salad
Approx cost: €4
Approx calories (per serving): ~600
Approx preparation and cooking time: 40 mins
I’ve been saying for a long time that I’m pretty darn late to the Quinoa party. This meal is officially the first time I’ve tried it and I have to say – it’s not bad. Very filling and low in calories. My wife very kindly told me that she’d never had “good quinoa” before, until she tried mine, so that’s something, eh? We’re going some beetroot on our balcony at the moment. It’s being grown rather intensively in a pot, so I wasn’t entirely certain they would yield any results, but I pulled a couple up to check on them and sure enough, there are some delicious little beets at the end of the stalks.
I’d recently seen that the greens of beetroots could be eaten so I was looking forward to trying these. I then became curious as to whether it was actually necessary to boil beetroot before it could be eaten and joy of joy, it was not. It’s actually pretty delicious when raw – a bit like a carrot – so I decided to stick these on top as well. Last but not least, the swordfish! It’s been a very, very long time since I had any swordfish and alas I almost *never* see it over here. As luck would have it we happened to see a special deal on tuna and swordfish last week. I managed to get some non-albacore tuna (albacore makes a nice tuna steak, but sometimes it’s nice to have a change) and some wonderful swordfish. The whole meal was actually incredibly filling, and yet pretty darn healthy. The only thing missing would have been some chopped coriander sprinkled over the top, but alas I forgot to buy it!
- 100g dried Quinoa
- 2 x Swordfish steaks
- 1 x Mango
- 1 raw Beetroot with greens attached
- 2 x handfuls of Rocket
- Half a green Bell Pepper
- 1 x large chunk of Cucumber (~6cm)
- 2 tbsps + 2 tsps Olive Oil
- 1 tbsp Nuöc Màm
- Juice from half a Lemon
- Start by peeling the mango. Cut the flesh away from the pit using a sharp knife and then dice finely. Transfer the diced mango to a bowl, pour in the Nuöc Màm sauce and mix well before setting aside while you prepare the rest of the dish.
- Next, peel the beetroot and slice it very finely. Transfer the slices into a small bowl with the lemon juice and mix well before setting aside. Meanwhile, cut each stalk into lengths of about 2cm – 3cm.
- Next, wash the quinoa and then add to a pan with twice the amount of water as there is quinoa. Add 1 tsp of salt to the water and bring to the boil before lowering the temperature and simmering for about 8 minutes. Test occasionally to see if done. When done, drain the quinoa and allow to cool. Meanwhile, wash and finely chop the bell pepper and cucumber. Add to the cooled quinoa with 1 tbsp of Olive Oil and some salt and pepper and mix well.
- Finally, heat a grill pan, or a frying pan if you don’t have one available, and brush the swordfish with the remaining 1 tbsp of Olive Oil. Sprinkle on some salt and pepper and transfer to the pan. Cook in the pan for around 10-12 minutes, depending on the thickness, flipping every 2.5 – 3 minutes. While the fish is cooking you can begin to layer up the plate. Place a handful of rocket on each plate and put half the quinoa salad on top in the middle – I find that using a large, round cookie cutter as a mould makes a nice effect. Sprinkle the mango all around the quinoa salad.
- Place the grilled swordfish on top of the quinoa, and top with the sliced beetroot, pouring over any excess lemon juice. Heat a small pan with the 2 tsps of Olive Oil. When really hot, throw in the beetroot stalks and fry very fast for about 20-30 seconds. Pour over the plates and serve immediately, and enjoy!