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
馃ゥ 400 ml Coconut Milk good quality, brand not specified
馃 1 Red Onion finely chopped
馃崊 1 Small Tomato de-seeded and finely chopped
馃尪 1 Large Chili de-seeded and finely chopped, optional for spice
馃 Salt, to taste
馃崑 Juice of 1 Lemon or lime
馃悷 2 Swordfish Fillets/Steaks approx. 200-250g each
馃珤 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.
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Dean Evans - Easy and Delicious: https://www.youtube.com/@ezindelicious