Swordfish with Red Pepper Sauce

Swordfish is an excellent source of fatty acids and selenium which has been proven in the fight against cancer and heart disease. As swordfish is an important antioxidant it helps maintain good function of your thyroid gland.

So when you combine it with a red pepper sauce you have both a nutrition filled meal but also a delicious meal that you and your family will love.

The red pepper sauce contains many health benefits as red peppers contain 300% of your daily vitamin C requirement.

They are also a very powerful antioxidant which combined with the vitamin C helps you absorb iron. Peppers contain vitamins B6 and magnesium so they help combat anxiety and depression. They are also a diuretic which helps to reduce bloating especially if you are suffering from pre-menstrual symptoms.

This week I’ve put together a swordfish and red pepper sauce that you will love.

swordfish and red pepper sauce

This recipe serves 4 people.


4 swordfish steaks
3 red peppers
2 tablespoons coconut oil
2 cloves garlic, peeled and chopped
1 medium onion, peeled and chopped
1 tablespoon balsamic vinegar


Rub some coconut oil onto the peppers and place in the oven for 25 minutes at 180C (350F) until softened.

Remove the peppers from the oven, leave to cool slightly and then peel back the skin, cut them open and remove the seeds and stems. In a food processor add the onion, garlic, coconut oil and peppers and blend until you have a smooth paste.

Then add the balsamic vinegar and blend. Remove from the food processor and leave in a saucepan on your hob ready to heat up.

Next take your swordfish and brush with a little coconut oil on both sides. Place the swordfish under on a non-stick griddle pan or frying pan and cook for 8-10 minutes on both sides or until fish is cooked through (should go from pink to white).

Put the swordfish onto a plate and pour the red pepper sauce over each steak.

You can serve with a mixed leaf salad which is a great source of magnesium, potassium and fibre and also containd vitamins A, C and K.

This dish provides you with so many health benefits that you, your family and friends will love.

The perfect healthy summer dish for all the family.

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