Barbecued swordfish with charred Mediterranean vegetables and olives

CSIRO total wellbeing diet

The CSIRO total wellbeing diet, 212pp.
by Dr Manny Noakes with Dr Peter Clifton
Penquin Books, Victoria, 2005
Cooking on page 132

Obesity rates have doubled in Australia in the last 20 years, with more than 60 per cent of Australians being overweight to obese. Estimates show that up to one-third of Australian women are actively trying to lose weight, but are confused about what works and what’s right to eat.

Enter the nation’s leading science organisation, the Commonwealth Scientific and Industrial Research Organisation. In an effort to guide the community, CSIRO set out to develop a weight-loss program that actually works.

The book’s 12-week menu plan and recipes are the result of controlled scientific trials conducted over several years. Dishes are nutritionally balanced, protein-plus and low-fat.

I bought the book for $17.50 from our ABC Shop (the ABC being Australia’s public broadcasting TV and radio stations). Volume 2 has been published, but I don’t own it YET! The other day I saw it ‘on sale’ at a secondhand bookstore for $25. Don’t think I’ll be buying much there.

We’re cooking on page 132 today, because page 32  discusses the benefits of physical activity. So I think I’ll go walk the dog while you have a read of this. 🙂

Barbecued swordfish

Barbecued swordfish with charred Mediterranean vegetables and olives

Ingredients
1 red capsicum (pepper), seeded and thickly sliced
1 yellow capsicum (pepper), seeded and thickly sliced
2 zucchini (courgette), sliced lengthways
1 red (Spanish) onion, thickly sliced
2 tablespoons olive oil
2 cloves garlic, chopped
8 kalamata olives
2 teaspoons balsamic vinegar
1 tablespoon chopped flat-leaf (Italian) parsley
1/4 cup torn basil
juice of 1/2 lemon
olive oil spray
4 x 200 g swordfish steaks
lemon wedges

Roasted veggies

Method
Preheat a grill plate or barbecue grill to high.

Place capsicum, zucchini and onion in a bowl with half the oil and lightly season. Toss to coat thoroughly. Transfer to grill plate and cook, turning occasionally, for 3–5 minutes, or until charred and slightly wilted. Return vegetables to bowl. Add garlic, olives, balsamic vinegar, parsley, basil, lemon juice and remaining oil and toss lightly. Cover with plastic wrap and allow flavours to infuse while cooking the fish.

Lightly spray swordfish steaks with oil spray and lightly season. Char-grill for 2 minutes each side, or until cooked.

Divide vegetables between service plates and top with fish. Serve with lemon wedges.

How it played out
I pounced on two packs of swordfish steaks—half price, use by today. I didn’t have a yellow capsicum, so used two red ones, but otherwise followed the recipe. Oh wait, I used double the number of olives.

Verdict
Great tasting fish dish that’s light, healthy and fresh. I need to lose 4–5 kilos, so should cook from this book more often.

Advertisements

About leggypeggy

Intrepid overland traveller, keen photographer, avid cook—known to jump out of airplanes and do other silly things. Do not act my age.
This entry was posted in Fish and seafood, Main dish and tagged , , , , , , , , , , . Bookmark the permalink.

5 Responses to Barbecued swordfish with charred Mediterranean vegetables and olives

  1. GREAT photo, healthy dish, TRUE! You don’t need to lose any weight as we all like/love you JUST the way you are too! WHOO HOO!

  2. Sheepdoc says:

    Very tasty and easy to make. I started with frozen swordfish but otherwise followed the recipe. 5/5 stars! Sheepdoc

  3. This type of dish is right up my alley…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s