How to Cook Swordfish with Italian Dressing
Swordfish is a dense, meaty fish, most often sold as steaks as opposed
to fillets, and can be marinated in or basted with Italian dressing for
additional flavor. It is a good source of vitamin B-12, zinc, niacin
and selenium, but may have more mercury than the FDA recommends for
pregnant women or young children. Swordfish can be grilled, broiled or
baked. All methods work well with Italian dressing, whether homemade or
store-bought, by contributing a light, tangy flavor of vinegar and
Italian seasonings, such as oregano, basil and rosemary. Serve Italian
swordfish with rice and fresh vegetables for a well-balanced meal.
Preparation
Step 1
Pour one cup of Italian dressing in a bowl or plastic bag and add the
swordfish steak to the marinade.
Step 2
Cover the bowl or seal the bag and put it in the refrigerator. Marinate
the swordfish for one to 10 hours.
Step 3
Take the swordfish steak out of the marinade and discard the marinade.
Bake
Step 1
Preheat the oven to 350 degrees Fahrenheit.
Step 2
Pour one-half cup of Italian dressing onto the bottom of a baking dish.
Step 3
Place the swordfish steak in the baking dish and pour another one=half
cup of Italian dressing over the fish.
Step 4
Cover the baking dish with aluminum foil and bake for 20 to 30 minutes,
basting the swordfish with the Italian dressing halfway through the
cooking time. The fish will be done when it flakes easily with a fork.
Broil
Step 1
Preheat the broiler to 450 degrees Fahrenheit, if your broiler allows
for a temperature setting.
Step 2
Put the swordfish on a broiler pan or cookie sheet and pour one-fourth
cup of Italian dressing over the fish.
Step 3
Place the swordfish in the broiler and cook for four to five minutes.
Step 4
Turn the swordfish over and pour another one-fourth cup of Italian
dressing over the fish.
Step 5
Cook for five to six minutes, or until the fish flakes with a fork.
Grill
Step 1
Preheat the grill to medium heat.
Step 2
Place the swordfish on the grill and baste the top of the fish with
Italian dressing.
Step 3
Cook the swordfish for five minutes.
Step 4
Turn the swordfish over, baste the top with more Italian dressing and
cook for another five minutes. When the fish is done, it will flake
easily with a fork.
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