Swordfish a la Plancha®

As I get older, I'm starting to shy away from red meats and head toward the white meat and fish categories. They're leaner and don't make you feel so heavy after you eat it. I love feeling that buzz in my brain when eating items chucked full of omega-3s . It makes you feel clean inside.

Ok enough with the queer stuff ;). Let's get down to cooking. "A la plancha" in Spanish means grilled. To grill Swordfish, or any item for that matter, you just need to skirt you pan with a slight amount of olive oil but not too much. You don't want to fry it; you just don't want it to stick to the pan. Let's start with the side items since they take longer to cook. I prepared the Swordfish meal with sauteéd green bell peppers, onions and garlic white rice. Here's a trick on how to cook rice the right way.

Cooking Rice:

Sauteé a mince onion and 3 chopped garlic gloves in a pot with olive oil. Simultaneously you should be boiling twice the amount of water to rice that will be needed, separately on a different burner. Let is cook for about 4 to 5 minutes and then add all the other ingredients you would like the rice to carry, be it, tomatoes, red peppers, onions, what have you.... Once you have sauteéd the ingredients long enough you will want to add the dry rice to the pot. Do NOT add water yet.

Once you've added the rice, start stirring all the items together. Stir for about 3 minutes. Now we have the boiled water ready to add to the pot. Cover the pot after mixing several times and bring the heat to a medium low. Leave for about 15 minutes or until you see the water evaporate.

You should have tasty, fluffy rice with all the trimmings!

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Back to the Swordish. I create an oragnic Irish butter rub for the Swordfish but you can easily just add rock salt and drizzle olive oil onto the fish before placing it onto the pan. I like the taste of Irish Oganic Butter for Swordfish so I added this rub onto the fish beforing cooking.

This is a super easy fish to cook. Just turn it twice on the pan and after 5 to 8 minutes it should be cooked.

KEY TO COOKING FISH: DO NOT OVER COOK. Do NOT let it stick to the pan.

Enjoy!