|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 12g||15%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 44g||16%|
|Dietary Fiber 11g||40%|
|Total Sugars 17g|
|Vitamin C 214mg||1,072%|
|*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.|
If you are looking to grill fish but are nervous about it sticking to or falling through the grates, swordfish is the answer. This type of fish is cut into steaks, making it ideal for grilling. The mild, sweet taste lends itself to a variety of flavors but is also wonderful when treated simply, like in this recipe with lemon juice and herbes de Provence.
The swordfish steaks are marinated in fresh lemon juice for half an hour and then coated with olive oil and the French herb blend made of fennel, marjoram, parsley, rosemary, tarragon, and thyme. The fish is then grilled, which can be done over charcoal or on a gas grill, or even on a grill pan on the stovetop. No matter which method you use, this fish takes only 10 minutes on the grill; make sure not to overcook it, or else the fish will become dried out.
Because of swordfish's meaty texture and light taste, it is a great choice for those who are not fish fans. Quick and easy enough for a weeknight, these grilled swordfish steaks can also be served as part of a special al fresco dinner, along with a fresh tomato salad and orzo with spinach, or grilled vegetable kabobs and rice pilaf.
2 (6-ounce) swordfish steaks
2 teaspoons olive oil
1 teaspoon dried herbes de Provence
Pinch of salt
Gather the ingredients.
Place the swordfish steaks in a shallow dish and squeeze the juice of half the lemon over them, flipping the fish to coat both sides. Marinate for 30 minutes.
In the meantime, heat the grill to medium-high or a grill pan over medium-high heat. Brush both sides of the swordfish steaks with the olive oil then sprinkle one side of each steak with 1/2 teaspoon of Herbes de Provence and a pinch of salt.
Place the steaks on the hot grill or grill pan and cook for about 5 minutes, until the edges of each steak have changed to a beige color halfway up the sides. Flip the steaks and cook another 5 minutes. With a sharp knife, probe the center of the steak to be sure it isn't pink but is still juicy. If it isn't quite done, move the fish to a cooler side of the grill, cover the grill, and let sit for another 5 minutes; if using a grill pan, remove from the heat, cover with foil, and cook off the heat with carry-over cooking for another 5 minutes.
Using the remaining half of lemon, squeeze a bit more lemon juice over the steaks and serve.
Once the fish is cooked, you can remove the skin from around the edges of the fish.
Swordfish, along with mackerel, shark, and tilefish, has a high level of methyl mercury; therefore, consumption should be limited to rare occasions.