Healthy Dinner Menu + Asian Swordfish Recipe

Healthy Dinner Menu + Asian Swordfish Recipe

After a few days of family festivities, I needed a night to recuperate both mentally and physically. Before going home to sleep for a night, I stopped by Berkeley Bowl and bought literally four things with which to cook dinner:

  • pre-made hot & sour soup
  • swordfish
  • green onions
  • ginger

With these four ingredients and the basic Asian condiments I already had at home (namely soy sauce, mirin, and sake), I whipped up this three-dish healthy dinner. 

As much as I hate writing prescriptive recipes lately, here is a basic one I threw together for how to make a decent swordfish in under 30 minutes.

Asian Swordfish Recipe

Ingredients

  • 2 teaspoons oil of your choice (freedom!)
  • 1 lb swordfish steak
  • 2 inch knob ginger, cut into matchsticks
  • 2 stalks green onions, sliced into thin strips
  • 2 tablespoons soy sauce
  • 1 tablespoon sake
  • 1 tablespoon mirin
  • 1 teaspoon sugar

Method

  1. Heat oil in a nonstick pan. Be sure to use a pan with a lid.
  2. Sparingly salt the swordfish on both sides. You don't need much since the soy sauce is already salty, but I find that salt creates a crustier crust on fish and meat in general. Kind of like when I clean my infected earlobe piercings with salt water, and it gets all crusty the next day.
  3. Stir fry the ginger and green onions until it becomes aromatic. Before they start to char, move them aside to the edges of the pan to make room for the swordfish.
  4. Sear the swordfish skin-side up for a minute or until it forms a nice light-brown crust.
  5. Using a fish spatula (don't you dare use a pig or cow spatula!), carefully flip the fish to sear the skin. To get a crustier sear, place the fish on a part of the pan that hasn't been used yet. I suppose that's just common sense. See, this is why I hate writing prescriptive recipes - I never know how much detail I need to go into! 
  6. Use tongs or chopsticks to transfer the ginger and green onions from the edges of the pan to the top of the swordfish. This will prevent them from burning.
  7. Add soy sauce, sake, mirin, and sugar. 
  8. Cover with the lid until your intuition tells you that the fish is thoroughly cooked, but not to the point of drying out. It's really hard to give an exact time since there are too many variables including thickness. You can test the fish by poking a chopstick through the thickest part and feeling for resistance. If the fish resists being penetrated, it probably needs to cook for a bit longer. 
  9. To serve, carefully transfer the fish (including green onions and ginger) to a plate and be sure to pour the pan sauces over the fish. 

Enjoy!

-jen

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