Basic ingredients

• 4 pieces of sword fish (one for each serving)
• 4 medium tomatoes
• 1 tbsp breadcrumbs
• 1 clove of garlic crushed
• 1 tsp oregano

• olive oil
• salt and pepper
• fresh basil
• fresh parsley
• 4 shallots or a small onion
• juice of half a lemon

 

Steps:

1. Place the pieces of sword fish on a plate and sprinkle with olive oil (about 8 tbsp) - leave for 10 mins

2. To make the sauce heat 6 tbsp olive oil and add the chopped parsley and basil, shallots or small onion and salt and pepper - set aside once the onion is cooked

3. In a bowl mix the crushed garlic, breadcrumbs, oregano and lemon juice - add salt and pepper to taste

4. Cut the tomatoes in half, place on a baking tray and cover with the oil and garlic mixture - cook in the oven at 180 degrees for about 10 mins

5. To cook the sword fish place on a hot griddle and cook until golden brown on both sides - add more olive oil at this stage if necessary

6. To serve place the fish on plates with the baked tomato halves and cover with the herb sauce

Tips and ideas:

• It´s a good idea to heat the plates before serving
• Swordfish is a meaty fish that tastes best well-done, so make sure it is properly cooked inside before you take it off the griddle.
• If you haven't got a griddle use a non-stick frying pan.