|Nutritional Guidelines (per serving)|
|Servings: 6 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 24g||31%|
|Saturated Fat 8g||41%|
|Total Carbohydrate 9g||3%|
|Dietary Fiber 1g||4%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
These broiled swordfish steaks are nicely seasoned with butter and paprika along with salt, pepper and some lemon. The recipe is simple yet flavorful, and it's the perfect way to enjoy swordfish. The garlic and parsley sauce is optional.
Swordfish is a firm fish, making the steaks perfect for grilling or broiling. It's excellent cut into chunks for kabobs as well. Halibut or tuna steaks may be substituted.
One thing you should keep in mind is that swordfish contains a higher level of mercury than most other types of edible fish. Advice from the FDA recommends pregnant and breastfeeding women, women of childbearing age and small children avoid eating swordfish, king mackerel, shark and tilefish (from the Gulf of Mexico). You can still make this recipe with another kind of fish, such as salmon, halibut, or tuna.
There are many nutritional advantages, including healthy fats and nutrient density. It's also a good natural source of vitamin D. But because of the high level of methyl mercury, swordfish consumption by all others--along with mackerel, shark, and tilefish--should be limited to rare occasions.
This swordfish is broiled to perfection with a simple butter and spice combination.
- 2 pounds swordfish steaks (about 1 inch thick; may substitute tuna, salmon or Pacific halibut steaks)
- 1 teaspoon salt (kosher)
- 1/4 teaspoon black pepper
- 1/8 teaspoon paprika (sweet Hungarian)
- 5 tablespoons butter (melted)
- Optional: chopped fresh parsley
- Garnish: lemon wedges
- For the Garlic Parsley Sauce:
- 1/2 cup parsley (fresh minced)
- 1 tablespoons lemon zest (from 1 lemon)
- 3 cloves garlic (minced)
- 1/3 cup olive oil
- 3 tablespoons lemon juice (fresh)
- Salt to taste (kosher)
- Black pepper to taste
Sprinkle the swordfish steaks with salt, pepper and paprika and gently rub into the fish.
Preheat a greased broiler rack.
Place the swordfish steaks on the greased broiler rack and brush with the melted butter. Put them under the broiler, about 2 to 3 inches from the heat source. Broil the steaks for about 4 minutes.
Turn the swordfish steaks, brush with more melted butter and broil for 4 to 5 minutes longer.
The fish should be lightly browned and will flake easily with a fork when done.
Transfer the swordfish to a platter or individual plates and sprinkle with chopped fresh parsley, if desired. Serve with lemon wedges and drizzle servings with a tablespoon or two of garlic parsley sauce (below), if desired.
Serve with rice or potatoes.
Garlic Parsley Sauce
In a bowl, combine the 1/2 cup of chopped parsley with the grated lemon zest, minced garlic, olive oil and 3 tablespoons of fresh lemon juice.
Season with salt and freshly ground black pepper, to taste.
- Grill the swordfish steaks on an oiled grill grate over hot coals for about the same amount of time. Or, use a greased fish grilling basket.
- Replace the swordfish steaks with salmon steaks, tuna or Pacific halibut.