Grilled swordfish is a light and flavorful fish main course that requires easy and quick cooking.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I purchase it both fresh and thawed from the freezer section.
Grilling, without adding oil, is among the recommended methods in our prediabetes-friendly diet plan.
Preserves the fish’s flavor without adding heaviness.
You can use:
– grill pan – griddle – large ridged petravera plate;
– grill pan – griddle – large ridged petravera plate with parchment paper;
– non-stick pan;
– stone casserole with a glass lid.
Enjoy grilled swordfish with salmoriglio – a Sicilian sauce.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Grill, Griddle, Stove
- Cuisine: Italian
Ingredients
- 2 steaks swordfish (weight according to diet plan)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (sliced)
Suggested Tools
- Grill or griddle
- Parchment paper
- 1 Pan with lid, preferably glass
- 1 Casserole stone with glass lid
Preparation
It is advisable to use swordfish steaks that do not release water during cooking, therefore:
– fresh swordfish steaks;
– well-thawed swordfish steaks.Rinse the swordfish steaks under running water and pat dry with paper towels: they must be very dry.
Whether fresh or thawed, take the swordfish steaks out of the fridge at least half an hour before cooking them.
Pat them further with paper towels.Let’s proceed with cooking.
On grill pan – griddle – ridged plate
Heat the surface well.
Place the swordfish steaks.
Once ready, the steaks will detach on their own.
Turn them gently and complete the cooking.
Classic striped browning.On grill pan – griddle – ridged plate with parchment paper
Heat the surface well.
Cut a sheet of parchment paper to fit the surface – it should not extend beyond the edges as it might burn.
Place the parchment paper on the surface.
Place the swordfish steaks on the parchment paper.
Cook for 3-4 minutes per side depending on thickness and desired doneness.
Using parchment paper allows you to turn the fish steaks more often without drying them out and greatly facilitates cleaning the grill.In non-stick pan
Heat the non-stick pan well.
Place the swordfish steaks on the very hot non-stick pan.
Once ready, the steaks will detach on their own.
Turn them gently and complete the cooking.
Even browning.In stone casserole with glass lid
Heat the surface well.
Place the swordfish steaks.
Cover with lid.
Once ready, the steaks will detach on their own.
Turn them gently and complete the cooking with the lid on.
Even browning, soft and juicy flesh thanks to covered cooking.Plate up.
Season with coarse salt and freshly ground pepper, add chopped parsley, and drizzle with extra virgin olive oil.
Serve with lemon slices.Your grilled swordfish is ready.
Enjoy your meal!
Storage, Tips, and Variations
Enjoy your grilled swordfish with salmoriglio – a Sicilian sauce: a fragrant and flavorful raw condiment that pairs perfectly with grilled fish.
Also try it with:
– anchovies, capers, olives, and almonds;
– cherry tomatoes, olives, and capers.
If there are leftovers, you can store them in the refrigerator, sealed in an airtight container.
You can consume it the next day, after reheating in a non-stick pan or cold in a salad.
FAQ
How long should you heat the griddle, grill, pan, or casserole?
Heat the surface for at least 3 minutes; it should be very hot.
How to prevent swordfish from sticking to the grill?
Avoid turning the swordfish steaks too early.
Once ready, the steaks will detach on their own.How long should swordfish stay on the grill?
From 4 to 7 minutes per side depending on the thickness of the steak.
Can I use frozen swordfish?
Yes, but it must be completely thawed and well patted dry.
Excess water ruins the cooking.Can I cook it in the oven instead of on the griddle?
Baking without oil:
– is among the recommended methods in our prediabetes-friendly diet plan;
– is an alternative to grilling;
also, baking results in a less pronounced fish smell in the house compared to grilling.
You can read the recipe by clicking the following link: Swordfish in the oven.
