Sword fish

Place the pieces of sword fish on a plate and sprinkle with olive oil (about 8 tbsp) - leave for 10 mins

To make the sauce heat 6 tbsp olive oil and add the chopped parsley and basil, shallots or small onion and salt and pepper - set aside once the onion is cooked

In a bowl mix the crushed garlic, breadcrumbs, oregano and lemon juice - add salt and pepper to taste

Cut the tomatoes in half, place on a baking tray and cover with the oil and garlic mixture - cook in the oven at 180 degrees for about 10 mins

To cook the sword fish place on a hot griddle and cook until golden brown on both sides - add more olive oil at this stage if necessary

To serve place the fish on plates with the baked tomato halves and cover with the herb sauce