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Photos, Recipes & CookTales For Those Who Enjoy Cooking


Serves 2

A CookTale

Can’t eat meat every night! And in its place we love the meatiness of Swordfish. This interpretation is truly priceless. Thin slices of the fish, cooked in a hot oven for 45 seconds, (almost Sushi) and plated with savory accompaniments. With just a few calories, not too many carbs and a plate to behold. It’s a win win dinner.


3/4 pounds of Swordfish sliced 1/4 inch thick into 4 pieces (easy to do when just defrosted or ask your fish monger)
2 Leeks, darkest green removed, remainder cut into a 4-inch julienne
Zest & Juice of one Blood Orange + The segments of a second Blood Orange
1 tsp of Dijon Mustard
1/4 Cup of EVOO plus 1 TB for the Leeks
2 tsp of Mustard Seeds
1 TB of Lemon Juice
Sea or kosher Salt & Black Pepper


1. Preheat oven to 450 degrees F.

2. Place the prepared slices of Swordfish on a non-stick baking sheet, cover with plastic wrap & refrigerate.

3. Bring 2 quarts of Water to boil, add 1 TB of Salt & set up an ice bath in a mixing bowl. Drop the Leeks into the boiling water & cook until tender, about 1 minute. Remove leeks & plunge into the ice bath to cool.
Remove, drain well & set aside.

4. In a small mixing bowl, stir together the zest & juice of one Blood Orange, the Dijon Mustard, 1/4 cup of EVOO & the Mustard Seeds. Whisk until lightly emulsified.

5. Remove the Swordfish from the refrigerator. Place on the bottom shelf of the preheated oven & cook for 45 seconds until just opaque. Remove & keep warm.

6. To each plate add 2 slices of Swordfish. Spoon the emulsified sauce atop each slice. Dress the Leeks with the remaining 1 TB of EVOO, Lemon Juice & Salt & place on the center of each plate. Add the Blood Orange segments & serve warm.

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