Seafood tonight? Sustainable swordfish prepared with Malaysian palm oil

This super-nutritious, sustainable seafood meal, made with Malaysian sustainable palm oil, can be prepared in under 15 minutes. Founder Chef Gerard Viverito shows nutrition myth buster Dr. Jonny Bowden a simple way to prepare sustainable swordfish. This impressive meal can be cooked in even the tiniest kitchen. Watch as he makes:

  • Sustainable swordfish topped with a roasted garlic vinaigrette
  • Root-vegetable hash made with parsnips, butternut squash, carrots and sweet potatoes; and pasture-raised pork chorizo.

“I like to teach people to cook as simple as possible, as quick as possible,” advises Viverito. “Keep the nutrients in your dish. Try to source sustainable products.” He uses Malaysian sustainable palm oil as the base for his cooking.

“Help me rehabilitate the reputation of some of these fine saturated fats like palm oil,” requests Bowden.

Viverito notes palm oil’s deep, beautiful red color, which Bowden explains is due to its carotenoid content. Bowden adds, “Palm oil also is a very good source of something called tocotrienols, which are a part of vitamin E, and have been found to help protect the brain against damage from strokes. So this is a very brain-healthy kind of fat.”

“Brain-healthy and heart-healthy,” agrees Viverito. “It’s cholesterol neutral. It acts much the same way as olive oil.”

Tips for sustainable cooking and dining out

“The reason I love (Malaysian palm oil) is that so many people love the flavor of butter in cooking, but they are afraid of using it. This gives you that rich, buttery flavor … that creamy mouth feel,” says Viverito.

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He explains that West Coast-caught swordfish is fished sustainably, with very little environmental impact. It is a great source of selenium and protein. Viverito adds that, “Its freshness speaks for itself.”

Bowden questions how people can know if the swordfish ordered in a restaurant has been caught sustainably. Viverito recommends asking the server. He explains that the servers need to hold the chefs responsible, and the chefs must in turn hold their purveyors responsible. And while you are more likely to find responsibly sourced seafood if it is caught in the U.S., Viverito cautions, “91 percent of the fish in this country is imported.”

Chef confirms Malaysia’s environmentally responsible palm practices

As he prepares a vinaigrette with roasted garlic, sun-dried tomatoes, fresh rosemary and Malaysian palm oil, Viverito describes to Bowden what he’s seen while touring Malaysia.

“Malaysia is a sustainable country. I have seen the Malaysian plantations myself. I’ve spent time in the jungles. … We’re talking about plantations that (are sustainable) right down to the way they generate their power. Whatever they can’t use from the plant, they burn off. They use these huge steam generators. … The Malaysian government truly looks out for their farmers. They look out for their animals. They build these animal refuges especially for the orangutans. I think they really do a great job.”

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