Experience a taste of the Pacific Islands with our Swordfish and Miti Sauce recipe, a delightful dish that highlights the fusion of flavors from Fijian cuisine. This recipe features succulent pan-fried swordfish topped with Miti, a traditional Fijian coconut milk dressing. Perfect for a refreshing and exotic meal, Miti combines the creamy richness of coconut milk with vibrant notes of red onion, tomato, and lime.
Ingredients
🥥 400 ml Coconut Milk good quality, brand not specified
🧅 1 Red Onion finely chopped
🍅 1 Small Tomato de-seeded and finely chopped
🌶 1 Large Chili de-seeded and finely chopped, optional for spice
🧂 Salt, to taste
🍋 Juice of 1 Lemon or lime
🐟 2 Swordfish Fillets/Steaks approx. 200-250g each
🫒 A few tablespoons of Cooking Oil for pan-frying
Instructions
1- Prepare the Miti Sauce:
- In a large mixing bowl, combine 400 ml of coconut milk, 1 finely chopped red onion, 1 de-seeded and finely chopped tomato, and the optional de-seeded and finely chopped chili.
- Season with salt and add the juice of one lemon (or lime).
- Stir well to incorporate all ingredients.
- Cover the mixture and refrigerate for at least 2 hours to allow flavors to meld.
2- Cook the Swordfish:
- Heat a few tablespoons of cooking oil in the frying pan over medium-high heat.
- Place the swordfish fillets into the pan and pan-fry for about 4-5 minutes on each side, ensuring a golden-brown crust and cooked-through fish.
- Transfer the cooked fish to a serving plate.
3- Assemble and Serve:
- Drizzle the chilled Miti sauce generously over the warm swordfish.
- Serve immediately and enjoy!
Prep Time: 2 hours (including 10 minutes prep)
Cook Time: 10 minutes
Total Time: 2 hours and 15 minutes
Servings: 2
Calories: 600 kcal
Protein: 45g
Fat: 30g
Carbohydrates: 20g
Equipment:
- Wooden Cutting Board brand not specified
- Vosteed Morgan Series High Carbon Steel Chef's Knife
- Large Mixing Bowl
- Metal Spoon
- Handheld Plastic Lemon Juicer
- Large Black Frying Pan/Wok
- Black Plastic/Silicone Spatula
- White Ceramic Serving Plate
- Electric Stovetop
Cooking Tips
- Coconut Milk: For an authentic Fijian touch, consider using freshly squeezed coconut milk if available.
- Resting is Key: Allowing the Miti sauce to rest is crucial for flavor development.
- Chili Optional: Adjust chili based on your spice preference for this dish.
#fijian #seafood #coconutsauce #pacificcuisine #easyrecipes #panfriedfish #globalflavors
Dean Evans - Easy and Delicious: https://www.youtube.com/@ezindelicious
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Swordfish and Miti Sauce
