Peasant-style Swordfish

(SERVES 4)

• 4 swordfish steaks, about 175 g/6 oz each
• 5 ml/1 tsp extra virgin oil
• 25 g/1 oz/2 tbsp low-fat spread
• 1 garlic clove, chopped
• 30 ml/2 tbsp chopped parsley
• Salt and freshly ground black pepper
• Lemon wedges

To serve:

• White Chips
• Peasant Salad

Remove the discard the skin from the fish. Fry (sauté) in the oil and low-fat spread for 5 minutes on one side until golden. Turn over. Sprinkle with the garlic, parsley and salt and pepper. Cover the pan with foil or a lid and cook gently for a further 5 minutes until cooked through and fragrant. Serve on warmed plates with the juices from the pan and lemon wedges, with White Chips and Peasant Salad.