Swordfish belongs to the group of fish that have recently become more appreciated for their contribution of omega-3 essential oils to the diet. These fats, which have to be provided by the diet, have now been shown to have a host of health giving benefits including combatting rheumatoid arthritis, heart attacks, high blood pressure, clogged arteries, psoriasis, asthma, inflammatory bowel disease, multilple sclerosis and even mirgraine headaches. Doctors and nutritionists now recommend three portions of fatty fish per week to get the full health giving benefits.

Other oily fish which are also beneficial include, tuna, salmon, mackeral, sardines and boquerones. Swordfish is found in both the Atlantic Ocean and the Mediterranean Sea and forms quite a large part of the Mediterranean Diet, which is said to be so healthful and indeed is found on the menu of most restaurants all along the coast.

Swordfish- Buying and Storing. When buying swordfish pick fish that is a white to pinkish-beige, if it is tinged with brown it is a sign of an off flavour. Swordfish does have a dark meat, along with the white, but this should be cherry red not brown.

As with all fish it is best eaten on the day of purchase but if you need to store it then first wash and pat it dry before placing on a cake rack over a shallow pan filled with crushed ice and refrigerate. All fish deteriorates if allowed to sit in its' own juice.It will store well like this for up tp 2 days. Swordfish can be frozen for up to 2 months but be sure to defrost slowly and thoroughly before cooking.

Swordfish- Preparation and Cooking. The secret to successful swordfish cookery is not to overcook it.Whichever cooking method you use your swordfish will be cooked when its flesh becomes opaque yet is still moist on the inside. It is best to cook skinless fillets, steaks or chunks as the skin is tough and strong tasting.

Baking. Place swordfish in a greased baking dish or wrap in oiled foil and place on a baking sheet. Brush with melted butter, season with salt and pepper or cover with a piquant sauce, and bake in a medium oven for about 20 minutes.

Grilling. Place steaks or kebabs on a well greased grill pan and place under the grill for about 6-10 minutes, turning once.

Pan frying. Fry the swordfish in butter or olive oil, turning once. Cook for about 4-8 minutes until the fish is opaque and moist on the inside.

Stir-frying. Cut swordfish steaks into bite size pieces and coat in wholemeal flour. Stir fry gently and briefly in hot olive oil and then add to your favourite stir fired vegetables.

Poaching. Place enough water in a large frying pan to cover the fish, add seasoning of choice, dill is good. Bring to the boil then add the fish, cover the pan and simmer for about 8 minutes.

Grilled Swordfish (serves 4)

Ingredients. 4 swordfish steaks. 1/4 cup lemon juice. 2 tbs. water. 1tbs. olive oil. 2 cloves of garlic, crushed. 1/3 cup fresh chopped parsley. Salt and freshly ground black pepper to taste.

Wash steaks and pat dry. Place in a large covered dish. Mix together all the above ingredients to make marinade and pour over the fish.Place in the refiregerator and marinate for at least one hour and no more than 12. Oil the grill rack and place the swordfish under a hot grill for 4-5 minutes per side until fish flakes easily when tested with a fork.

Serve with sauteed potatoes and fresh green salad.