Dust Off Your Grill For Swordfish Steaks

Swordfish is a member of the marlin family with a meat-like, mild-flavored flesh that is firm and dense. It’s one of the most popular fish in the United States—and for good reason. A healthy alternative to beef, a 3½-ounce portion weighs in at 150 calories with high scores of protein, potassium and vitamin A, lending itself to most any manner of preparation, including sautéing, baking, broiling, poaching and grilling.

Marinating swordfish with herbs and citrus imparts complementary flavors ideal alongside a savory and colorful tomato, caper and avocado concasse. For this menu, spaghetti squash doubles as both vegetable and starch, considering one cupful contains folic acid, vitamin A, calcium, and just 22 calories. Add a salad for the first course, and how about fruit and cheese for dessert?

Bon appétit!

Grilled Swordfish With Tomato, Caper And Avocado Concasse(Serves 4)4 swordfish steaks, 3½- to 4½-ounces each, 3/4-inch thick

1 tablespoon fresh marjoram, minced

1 tablespoon rosemary, minced

Freshly ground black pepper, to taste

Extra virgin olive oil, for drizzling

1 large lemon, zested and juiced

For the tomato concasse:

1 medium red onion, chopped

1 pint grape tomatoes, or 6 vine-ripened plum tomatoes, washed, halved and seeded, chopped

15 large Kalamata olives, pitted and chopped

1 tablespoon capers, rinsed and drained

1 large lemon, zested and juiced

1/2 cup extra virgin olive oil

1/3 cup flat leaf parsley, chopped

1 tablespoon fresh marjoram and rosemary, minced

Sea salt and freshly ground black pepper, to taste

1 large Hass avocado, diced and rolled in lemon juice

4 sprigs fresh marjoram and rosemary, for garnishTo prepare:Rub swordfish with rosemary, marjoram, and black pepper.

Place in non-reactive shallow bowl.

Drizzle with oil.

Scatter lemon zest and juice over the fish.

Marinate, about 30 minutes, at room temperature, or refrigerate if marinating longer.

Add onion, tomatoes, olives and capers to a mixing bowl.

Mix well.

Add half of the lemon zest and juice.

Add enough oil to blend the mixture together.

Add herbs.

Toss well.

Taste and adjust the seasonings.

Set aside.

Peel and core the avocado.

Dice avocado.

Roll in remaining lemon juice.

Place in a bowl.

Drizzle seasoned oil over the avocado.

Set aside.

Preheat the grill, until the coals are white hot.

Remove swordfish from marinade.

Discard marinade.

Arrange each swordfish steak on the hot grid.

Sear about 1½ minutes.

Turn the fish to create criss-cross hatch marks.

Sear another minute or so.

Flip steak over.

Sear the other side, in the same fashion, about 4 minutes in total per side, or according to personal preference.

Remove from the grill.

Rest on warm platter for 5 minutes.

Add avocado to the concasse.

Toss to blend.Taste and adjust the seasonings.

Spoon one tablespoon concasse on each piece of swordfish.

Garnish the platter with sprigs of herbs.

Pass remaining concasse at the table.Spaghetti Squash With Garlic, Scallions And Spinach(Serves 4 to 6)1 large spaghetti squash, washed

2 tablespoons extra virgin olive oil

1 teaspoon unsalted butter

3 cloves garlic, sliced

1 bunch scallions, trimmed and chopped

1/2 bunch flat leaf parsley, about 2 tablespoons reserved for garnish

1 large bunch spinach, washed, drained, tough stems removed and coarsely chopped

Red pepper flakes, to taste

Sea salt and freshly ground black pepper, to taste

1/2 cup good quality chicken, or vegetable stock, simmering

8 ounces Parmesan cheese, freshly gratedTo prepare:Preheat the oven to 375°F.

Halve the squash lengthwise.

Remove seeds.

Place squash, cut side down, in a baking pan.

Drizzle 3 to 4 tablespoons water around the squash.

Cover the pan with aluminum foil.

Seal the edges.

Bake, until the squash is tender, about 45 minutes to 1 hour.

Coat the bottom of a large skillet with olive oil.

Place over moderate heat.

Add butter.

Sauté garlic and scallions when the foam subsides, until tender, about 5 minutes.

Stir in spinach and parsley.

Season with salt, pepper and red pepper.

Sauté briefly.

Add stock.

Bring to a boil.

Cook, until reduced slightly.

Taste and adjust the seasonings.

Remove squash from the oven.

Set aside to cool, until able to handle.

Scrape out the inside into strands with a dinner fork.

Stir them into the sauce in the skillet. Reheat if necessary.

Taste and adjust the seasonings.

Transfer squash to a bowl.

Sprinkle Parmesan cheese over the top.

Pass the remaining cheese at the table.