Fish is a staple of Greek cuisine and one of the main reasons why the Greek diet is considered the healthiest in the world. With lots of protein and important nutrients, fish is a delicious and heart-healthy option. Swordfish is an excellent source of selenium and a good source of niacin, vitamin B12, zinc, and omega-3s. Mackerel is an oily fish with high levels of essential fatty acids, which can improve stamina and aid recovery after exercise, while helping to keep the skin supple.
Since fish cooks relatively quickly, it is recommended to prepare sides and salads before cooking the fish.
For those concerned about the environment and overfishing, a practical guide to finding sustainable sources is available online: https://www.seafoodwatch.org/.
Grilled Greek Swordfish
4 swordfish steaks, about 5 to 6 ounces each, sustainably sourced
Greek extra virgin olive oil
greek sea salt
Freshly ground black pepper to taste
1 large red onion, sliced
1 bunch of fresh parsley, chopped
Rinse the swordfish steaks in cold water and pat them dry with paper towels. Drizzle with olive oil and season with S&P to taste. Place on a prepared and oiled grill over medium-high heat and broil for about 6 minutes. Using a fish spatula, turn the swordfish steaks over and cook on the other side for about 4 minutes or until the fish flakes with a fork. Garnish with sliced red onion, parsley, a drizzle of olive oil and fresh lemon juice. Serve with your favorite side dishes.
Greek-style grilled mackerel
4 to 6 whole fresh mackerel, shelled and gutted
3/4 cup Greek extra virgin olive oil, plus more as needed
greek sea salt
Freshly ground pepper
Fresh rosemary sprigs
1/4 cup fresh lemon juice, or more to taste
Rinse the fish in cold water and pat dry with paper towels. Season the fish all over the inside and outside with salt and freshly ground pepper to taste. Place 1 to 2 sprigs of fresh rosemary inside the cavity and close with one or two toothpicks, if necessary. Using a sharp knife, score the sides of the mackerel. Generously brush each fish with olive oil and place directly on the prepared and oiled grill. Cook, turning once and coating with olive oil, if necessary, until flesh falls apart easily and fish is cooked through, about 5 to 6 minutes per side. Place the fish on a plate and remove the toothpicks. Drizzle the fish with fresh lemon juice and additional olive oil, if you prefer, and serve immediately.
Lemon Potato Green Bean Salad
2 pounds green beans, trimmed
1 pound of small Yukon Gold potatoes
3-4 tablespoons Greek extra virgin olive oil
2-4 tablespoons of freshly squeezed lemon juice
Salt and freshly ground pepper to taste
Steam green beans in an inch or two of boiling water until desired doneness, 3-4 minutes for tender green beans, 5-10 minutes for softer green beans. In a deep pot, boil the potatoes with a pinch of salt until the potatoes are tender and a skewer or knife goes in and out easily. Transfer the green beans to a serving bowl. Cut the cooked potatoes into cubes and add them to the green beans. Drizzle with olive oil, fresh lemon juice, salt and pepper to taste. Toss the salad together and serve.