On Homemade Live!, Season Three, Episode Two (“Feel Good Feasts,” nutritionist Joy Bauer visits the studio and prepares this savory dish with host Joel Gamoran.
Serves: 4
INGREDIENTS
FOR THE CABBAGE STEAK:
- 1/2 of a small head of cabbage, cut into two 1-inch-thick rounds
- 1/2 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
FOR THE ROOT VEGETABLE FRITES:
- 1 small beet, cut into matchsticks
- 1 small parsnip, cut into matchsticks
- 1 small sweet potato, cut into matchsticks
- ½ tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 garlic clove, minced
- 1 teaspoon lemon zest
- 2 teaspoons minced fresh rosemary
- 1 tablespoon minced fresh parsley
FOR THE SWORDFISH STEAKS:
- 4 swordfish steaks (about 3 oz each)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- Juice of ½ lemon
FOR THE YOGURT “AIOLI”:
- 3 tablespoons low-fat Greek yogurt
- 1 garlic clove, minced
- 1 teaspoon dijon mustard
- Zest and juice of 1 small lemon
- Salt and pepper to taste
TO PREPARE
CABBAGE STEAK
STEP ONE. Preheat the oven to 400 degrees. Place slices of cabbage on baking sheet. Mist with olive oil and season with salt and pepper.
STEP TWO. Roast for 50-60 minutes until tender and golden brown.
ROOT VEGETABLE FRITES
STEP THREE. Preheat the air fryer to 375°F (190°C).
STEP FOUR. In a large bowl, toss the sweet potato, parsnip, and rutabaga shoestring fries with olive oil, salt, black pepper, and garlic powder. Place the fries in the air fryer basket, in a single layer if possible, and cook for 15-20 minutes, shaking the basket halfway through to ensure even cooking.
STEP FIVE. Once fries are golden and crispy, transfer to a bowl and toss with garlic, lemon zest, rosemary and parsley. Set aside.
SWORDFISH STEAK
STEP SIX. Pat the swordfish steaks dry and brush both sides with olive oil. Season with salt and black pepper.
STEP SEVEN. In the same skillet used for the cabbage, cook the swordfish steaks over medium-high heat, searing for 3 minutes per side or until they are opaque and firm to the touch. Squeeze lemon juice over the swordfish just before removing from the pan.
YOGURT “AIOLI”
STEP EIGHT. In a small bowl stir together the yogurt, garlic, dijon, lemon zest, and juice. Season with a pinch of salt and pepper.
STEP NINE. Place each swordfish steak on top of a cabbage steak. Serve each steak with ½ cup herb-garlic root vegetable frites on the side and a small bowl containing 1 tablespoon of aioli.
