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Other oily fish which are also beneficial include, tuna, salmon Nike Air VaporMax Baratas , mackeral, sardines and boquerones. Swordfish is found in both the Atlantic Ocean and the Mediterranean Sea and forms quite a large part of the Mediterranean Diet, which is said to be so healthful and indeed is found on the menu of most restaurants all along the coast.

Swordfish- Buying and Storing. When buying swordfish pick fish that is a white to pinkish-beige, if it is tinged with brown it is a sign of an off flavour. Swordfish does have a dark meat Nike Air Max 270 Baratas , along with the white, but this should be cherry red not brown.

As with all fish it is best eaten on the day of purchase but if you need to store it then first wash and pat it dry before placing on a cake rack over a shallow pan filled with crushed ice and refrigerate. All fish deteriorates if allowed to sit in its' own will store well like this for up tp 2 days. Swordfish can be frozen for up to 2 months but be sure to defrost slowly and thoroughly before cooking.

Swordfish- Preparation and Cooking. The secret to successful swordfish cookery is not to overcook hever cooking method you use your swordfish will be cooked when its flesh becomes opaque yet is still moist on the inside. It is best to cook skinless fillets, steaks or chunks as the skin is tough and strong tasting.

Baking. Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet. Brush with melted butter, season with salt and pepper or cover with a piquant sauce Nike Epic React Flyknit Hombre Baratas , and bake in a medium oven for about 20 minutes.

Grilling. Place steaks or kebabs on a well greased grill pan and place under the grill for about 6-10 minutes, turning once.

Pan frying. Fry the swordfish in butter or olive oil, turning once. Cook for about 4-8 minutes until the fish is opaque and moist on the inside.

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