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.
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.