1.  Preheat the oven 180*C / 350*F / Gas 4

2. Place the steaks into a lghtly greased ovenproof dish and season

3.  Brush with the mustard and pour over half the melted butter

4.  Bake for 10 - 15 minutes ( 20 - 25 minutes if frozen )

5.  Mix the breadcrumbs and parsley together and stir in the remaining butter then sprinkle over the steaks.  Cook under a moderate grill for 5 minutes until crispy.

Serve with a tossed salad for a light lunch - perfect

Ingredients:

4 x 170g / 6 oz. Swordfish - frozen or preferably fresh

2 tbsp. Wholegrain or French Mustard

30g / 1 oz. Butter - melted

55g / 2 oz.  Fresh Breadcrumbs

2 tbsp.  Fresh Parsley - chopped