1. To prepare the swordfish steaks, place them in a shallow non-metallic dish. Mix together the extra virgin olive oil, the orange juice, garlic and a little pepper to season, and spoon this mixture over the fish steaks.
2. To make the tomato and pepper salsa, combine the tomatoes, red pepper, onion, orange juice, basil, balsamic vinegar and sugar, and season with pepper. Spoon into a serving bowl.
3. Heat a lightly oiled, ridged cast-iron grill pan (to give the fish the attractive striped markings on the flesh) or a heavy-based frying pan over a high heat. Place the swordfish steaks in the grill pan or in the frying pan and cook for approximately 2–3 minutes on each side, basting from time to time with the oil mixture, until the fish flakes easily.
4. Place the grilled swordfish steaks on individual warm serving plates and grind over some additional black pepper. Garnish the fish with wedges of orange and serve with the tomato and pepper salsa.

Grilled swordfish steaks variations: For a tomato and olive salsa, combine the diced tomatoes with 1⁄2 diced cucumber, 4 chopped green onions, 50 g chopped pitted green or black olives and 1⁄2 cup chopped fresh basil. Or use 1 tablespoon well-drained and rinsed capers instead of olives. • In summer, instead of being cooked indoors, the fish can be cooked outdoors on a barbecue. Place the steaks on a sheet of foil to prevent the delicate flesh from slipping through the barbecue.

preparation time 15 mins
cooking time 10 mins
serves 4

PER SERVING

399 calories
40 g protein
22 g total fat
4 g saturated fat
75 mg cholesterol
9 g total carbohydrate
9 g sugars
2 g fibre
181 mg sodium

Peppers are an excellent source of vitamin C and beta carotene, but the beta carotene content varies depending on the colour of the pepper. Green peppers contain around 265 mcg carotene per 100 g, while red peppers contain approximately 3,840 mcg for the same weight.