Swordfish offers many health benefits, especially for people who are following low-carbohydrate, high-protein diets. It has no carbohydrates and contains essential amino acids and omega-3 fatty acids. However, it belongs to a small group of fish that are not recommended for consumption by pregnant or lactating women.
Aside from it’s many health benefits, swordfish is like the steak of the sea–satisfying, sturdy, and takes well to serious spices and marinades.
Grilled Indonesian Swordfish
(Courtesy of Ina Garten, Barefoot Contessa, Get Grilling )
- Combine the soy sauce, canola oil, lemon zest, lemon juice, ginger root, garlic, and mustard in a bowl. Pour half the sauce in a low flat dish that's just large enough to hold the swordfish in one layer. Place the swordfish on top of the sauce and spread the remaining sauce on top. Cover with plastic wrap and refrigerate for at least 4 hours or preferably overnight.
- Thirty minutes before you're ready to serve, build a charcoal fire or preheat a gas grill.
- When the coals are medium-hot, brush the cooking grate with oil to prevent the fish from sticking. Remove the fish from the marinade, allowing some of the ginger to cling to the fish, and discard the marinade. Sprinkle the fish generously on both sides with salt and place it over the coals. Cook for 5 minutes on each side, just until it's no longer pink in the middle. Place on a platter, cover tightly with aluminum foil, and allow to rest for 10 to 15 minutes. Serve hot or warm.
Grilled Swordfish with Sweet Lemon Greens
In a small saucepan combine the sugar and 2 tablespoons water. Place over medium heat and bring to a simmer, stirring occasionally to dissolve the sugar. Add the lemon segments and simmer for another 2 minutes. Turn off the heat and cool the lemons in the liquid. Using a slotted spoon, remove the segments from the liquid and reserve both for later use.
In a medium bowl, whisk together the mustard and 2 tablespoons of the reserved lemon liquid. Whisk in the olive oil, basil and 1/8 teaspoon of the salt. Reserve half of the dressing for the fish. Add the arugula, olives and reserved lemon segments to the dressing but do not toss. Set aside.
Heat a grill to medium-high heat. Dry the fish well using paper towels and sprinkle with 1 teaspoon of the salt and the olive oil. Grill the steaks until golden brown and the fish release easily from the grill, 3 to 4 minutes per side depending on the thickness of the steaks. Toss the salad in the dressing and add the remaining 1/4 teaspoon salt. Place a piece of fish on each plate and top with some of the salad. Spoon the reserved dressing around the fish.
Grilled Swordfish with Mediterranean Spices
(The Mediterranean Dish)
- 12 garlic cloves
- 1/3 cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 1 1/2 tsp ground cumin
- 1 tsp coriander
- 1 tsp sweet paprika
- 3/4 tsp salt
- 1/2 tsp freshly ground black pepper
- 4 fresh To-Table Atlantic Swordfish steaks
- Crushed red pepper, optional
- In a food processor, blend the garlic, lemon juice, olive oil, spices, salt and pepper for about three minutes or until well-combined forming a thick and smooth wet spice rub.
- Pat the swordfish steaks dry and apply the spice rub mixture generously on both sides.
- Now place the swordfish steaks in a dish and set aside for a few minutes while you heat up the grill. (If you have time, though, cover and refrigerate for 1 to 3 hours).
- Preheat a gas grill on high (be sure to have wiped the grates with an oiled paper towel). When ready, grill the fish steaks on high heat for 5 to 6 minutes on each side (a total of 10-12 minutes), turning over only once. Serve immediately. Add a pinch of crushed red pepper, if you want some heat!
Sweet and Spicy Grilled Swordfish
- 1 1/2 cups unseasoned rice vinegar
- 1 cup sugar
- 4 teaspoons dried crushed red pepper
- 2 garlic cloves, minced
- One Small can of tomato paste
- 6-7 dried ancho chiles
Stir rice vinegar, sugar, dried crushed red pepper, and garlic in medium saucepan over medium heat until sugar dissolves, then boil until sauce thickens to maple syrup consistency, about 9 minutes. let cool. Put into blender with tomato paste and dried chilis. Fully blend.
Spread 1/2 over both sides of (whether skin on or not) fish fillets 1/2 hour prior to grilling. Grill fish as required applying sauce to fish when turned (grill skin side up first and more briefly).