This is a quick and popular method of cooking fish, fillets, steaks, or small whole fish. It is a dry heat method of cooking in which the heat comes from one source: an overhead gas or electric broiling element in your oven. Broiling is ideal for fatty fish such as mackerel, tuna, salmon, and butter fish.

The fish should be broiled 1 ½ to 4 inches from the element. The prepared fish should be seasoned and then brushed with a little oil. The broiler should be preheated, always remove the broiler pan first. A hot broiler pan will cook the underside of the fish too quickly. Fillets that are under 4/4 an inch do not need to be turned. The same applies for fragile fish. It is also important to slash whole fish on both sides to allow for even cooking.

This mango and avocado salsa, fragrant with a dash of lime and chili, add a truly tropical taste.

Serves 4 people.

• 4  4-ounce fresh or frozen swordfish steaks (about ¾ inch thick)
• ½ cup chopped fresh or canned mango, or frozen peaches, thawed
• ¼ cup chopped avocado
• ¼ medium red sweet pepper, chopped ( ¼ cup)
• ½ small red onion, chopped (2 tablespoons)
• 1 teaspoon finely shredded lime or lemon peel (set aside)
• 6 tablespoons lime or lemon juice
• 1 tablespoon snipped fresh cilantro or parsley
• 1 teaspoon grated gingerroot or ¼ teaspoon ground ginger
• 2 cloves garlic, minced
• Dash bottled hot pepper sauce (optional)
• ½ teaspoon pepper
• Green onions (optional)

How to prepare the Island Swordfish

Thaw the fish. Rinse the fish; pat dry with paper towels. Set aside.

For the fruit salsa, in a bowl stir together mango or peaches, avocado, red pepper, onion, 2 tablespoons lime or lemon juice, cilantro or parsley, ginger, garlic, and, if desired, hot pepper sauce. Cover and chill (let salsa stand at room temperature 20 minutes before serving).

For the marinade, in a small bowl stir together the remaining lime or lemon juice, lime or lemon peel, wine, orange liquor ( if desired), and pepper. Place fish steaks in a shallow dish. Pour the marinade over the fish. Cover and chill for 1 hour, turning the fish occasionally.

Drain fish; discard marinade. Place the fish steaks on the greased unheated rack of a broiling pan. Broil 4 to 5 inches from the heat for 8 to 12 minutes or until the fish easily flake with a fork, turning once during the cooking. To serve, top the fish steaks with the fruit salsa. If desired, garnish with green onions. Makes 4 servings.

Nutritional info: 186 calories, 23 g protein, 7 g carbohydrates, 7 g fat ( 2g saturated), 45 mg cholesterol, 105 mg sodium, 487 mg potassium.

This recipe will serve four people.

This is a simple recipe for broiling thin steaks – 1 ¼ inches- such as swordfish and tuna. These are richer than the lean, white fish and less will fill more. For more broiling, see page 9.

• 4 swordfish steaks 1 to 1 ¼ inches thick ( about 1 ½ pounds)
• 1 tablespoon live oil
• 2 juicy lemon wedges
• 1/8 teaspoon black pepper
• 2 tablespoons butter
• 2 tablespoons capers
• 4 sprigs of fresh parsley

How to make the Broiled Swordfish Steaks with Caper butter

Heat he broiler to high. Oil the steaks on each side. Arrange the steaks on the broiler rack and sprinkle with from one lemon wedge and half the pepper. Broil 2 inches below the heat for 6 minutes. Turn and sprinkle with juice from the remaining lemon wedge and pepper, and broil for 4 minutes or more or until cooked through.

As the fish is finishing, in a small saucepan over medium heat, melt the butter, When it froths, add the capers and remove from the heat. Lay the fish n warmed dinner plates and pour a little caper butter over each piece. Garnish with sprigs of parsley.

This recipe serves 4 people.

Salmon steak is usually cut 2 to 2 ½ inches thick. This is really big so it is best to divide the steaks among 4 people.

Ingredients Needed

• 1 ½ -2 pounds salmon steaks ( 2 large or 4 small) ,2 inches thick
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ¼ cup butter
• 1 juicy lemon
• 2 tablespoons minced parsley

How to make the Broiled Salmon steak with lemon butter

Heat the broiler to high

Arrange the steaks on a broiler rack rub with a little oil and sprinkle with salt on each side. Broil 4 inches from the heat for about 10 minutes or until well colored. Meanwhile in a small saucepan over medium heat, melt the butter ad the juice from half of the lemon, and simmer for 2 or 3 minutes. Stir in the parsley and turn off the heat.

Turn the Salmon steaks and brush with the lemon butter sauce. Broil for another 10- 14 minutes. The fish will be opaque and salmon pink all the way through when cooked. Serve with the remaining sauce and half lemon divided into 4 wedges.

Time needed: preparation and broiling takes about 25 to 30 minutes

The dill and mustard give the herring a deliciously tangy flavor

Serves 4 people.

What You Need

• 4 tbsp chopped fresh dill
• 6 tbsp mild Swedish mustard
• 2 tbsp lemon juice or white whine
• 4-8 fresh herring, cleaned but heads and tails left on
• 2 tbsp butter or margarine, melted
• Salt and pepper

How to prepare the Broiled Herrings with Dill and Mustard

1. Mix the dill, mustard and lemon juice, or whine, together thoroughly.
2. Cut three slits, just piercing the skin, on both sides of each herring and lay them on a broiler pan.
3. Spread half of the mustard mixture equally over the exposed side of each fish, pushing some into the cuts.
4. Spoon a little of the melted butter over each herring and broil the fish for 5-6 minutes.
5. Turn the fish over and spread the remaining mustard and dill mixture over them. Spoon over the remaining melted butter and broil for another 5-6 minute.
6. Sprinkle the fish with a little salt and pepper before serving.

Time Needed: preparation takes about 10 minutes and cooking takes 12-15 minutes, this may be a bit longer if the herrings are large.

You may use whole fresh mackerel instead of herring.