Pesce spada (swordfish)

Swordfish is prominent in the Sicilian diet. It is a fish commonly eaten in Italy just as Australians eat Barramundi. It is fished from the Mediterranean sea making it readily available and affordable. It is a perfect substitute for meat as it is weighty and robust. It hosts a high oil content and houses a high level of omega three fatty acids. It has a tuna or salmon like texture with a unique flavour, normally sold in pre-cut 'steak' slices.

I love the combination of flavours and textures in this colourful dish. It reminds me of dining by the sea on a hot summers evening with a glass of crisp white wine. The flavours are bold and fresh I also love that everything is prepared in the one pan. Finish with a squeeze of lemon juice and parsley!

what you need:
four swordfish fillets
1/2 red onion
two cloves of garlic
1/4 cup extra virgin olive oil
two tins of chopped Italian tomatoes (or home preserved)
350g of Sicilian green olives
1/4 cup capers
salt and pepper to taste
fresh lemon slices to serve
fresh flat leaf parsley to serve

How to make:

1: Chop the onion finely. Smash and chop the garlic. Add to a heavy based pan and cook on a low heat with olive oil and a little salt.  Cook until tender and translucent, do not brown.

2: If the capers have been preserved in vinegar wash them under cold water thoroughly. Add to the pan, also whole pitted olives, heat through.

3: Add the chopped tomatoes and heat on a low heat.

4: Wash the swordfish steaks under cold running water and blot dry with paper towel. Add whole to the tomatoes sauce, immerse completely in sauce so they cook evenly through.

5: Cover with a lid and cook on a low heat for about 15 minutes depending on how thick the swordfish slices. Once the fish has cooked right through, serve immediately and finish with fresh lemon juice and chopped flat parsley.