I’ve actually never cooked swordfish before – but have always enjoyed it at restaurants. Swordfish is an oily fish so be sparing with the amount of oil you use in its preparation. This twist lends a nod to the Mediterranean with the components of Greek yogurt, black olives and lemon juice in its crust. While the orzo salad bursts with color from the green of fresh spinach leaves and flavor from the juices of the ripe tomatoes. This meal brings me back to memories of dining al fresco seaside in Italy with my family. Seafood there is always so fresh and dishes are clean and light. Pair this meal with a glass of your favorite white wine!
Plain Greek Non Fat Yogurt
Panko Bread Crumbs
Sliced Black Olives
Olive Oil / Oregano / Black Pepper / Sea Salt / Garlic Powder
Plain Greek Non Fat Yogurt
Fresh Spinach Leaves
Crumbled Feta Cheese
Olive Oil / Mrs. Dash Lemon Pepper Seasoning
A couple of things to note …
- I would boil the orzo pasta prior to doing anything and set aside so the pasta is room temperature before you combine the other ingredients into it.
- I believe ½ Cup Dried Orzo makes 1 Cup Cooked. I made four cups cooked.
- While the fish is cooking you can prep all the parts that go into the orzo.
Coating for the Swordfish
Chop up the black olives and place in a bowl.
Combine the olives with two tablespoons of the Greek yogurt, a cup of the panko breadcrumbs, juice of ½ a lemon, a dash of oregano, garlic powder, black pepper and sea salt.
Once combined coat the top of each swordfish piece. The mixture will be thick an sticky so just pat it onto the fish.
Baking the Swordfish
Pre-heat the oven to 400.
Take a baking dish and lightly coat with a cooking spray.
Place the fish in the baking dish and drizzle olive oil onto the fish.
Bake for about 15 – 20 minutes until the fish is cooked through and the crust should brown. Depending on how thick your fish is you may need to bake a bit longer.
Putting Together the Orzo
In a measuring cup combine the following.
¼ Cup of Olive Oil, one tablespoon of Mrs. Dash Lemon Pepper Seasoning, Juice of one lemon, one tablespoon of Dijon mustard.
This will be your dressing for the Orzo and once in with the orzo you can also add two tablespoons of the Greek yogurt.
Chop up four Campari tomatoes, cut fresh spinach leaves into ribbons.
Combine the vegetables along with half a cup of the crumbled feta into the orzo.
Add the dressing and the Greek yogurt and mix again.
Once fish is cooked – Plate with the Orzo Salad and enjoy with that glass of white wine!
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