Grilled swordfish is a light and tasty fish main course that requires quick and easy cooking.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I buy it fresh, thawed, or frozen from the freezer section.
Grilling, without adding oil, is one of the methods recommended in our dietary plan tailored for prediabetes.
It preserves the fish’s flavor without adding heaviness.
You can use:
– grill – non-stick – large ridged petravera pan;
– grill – non-stick – large ridged petravera pan with parchment paper;
– non-stick pan;
– stone casserole with glass lid.
Enjoy grilled swordfish with salmoriglio – Sicilian sauce.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill, Griddle, Stove
- Cuisine: Italian
Ingredients
- 2 slices swordfish (weight according to dietary plan)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- to taste chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- to taste lemon (sliced)
Suggested Tools
- Grill or griddle
- 1 Pan with preferably glass lid
Preparation
It is advisable to use swordfish slices that do not release water during cooking, therefore:
– fresh swordfish slices;
– thawed or well-defrosted swordfish slices.Rinse the swordfish slices under running water and pat dry with kitchen paper towels: they should be thoroughly dry.
Whether fresh or thawed, remove the swordfish slices from the fridge at least half an hour before cooking them.
Pat them further with kitchen paper towels.Let’s proceed with the cooking.
On a grill – non-stick – ridged griddle
Heat the surface well.
Place the swordfish slices.
Once ready, the slices will detach by themselves, flip them gently and complete the cooking.
Classic grill marks.On a grill – non-stick – ridged griddle with parchment paper
Heat the surface well.
Cut a sheet of parchment paper to the size of the surface – it shouldn’t protrude from the edges as it may burn.
Place the parchment paper on the surface.
Place the swordfish slices on the parchment paper.
Cook for 3-4 minutes per side depending on thickness and desired doneness.
Using parchment paper allows you to flip the fish slices multiple times without drying them out and makes cleaning the grill much easier.In a non-stick pan
Heat the non-stick pan well.
Place the swordfish slices in the hot non-stick pan.
Once ready, the slices will detach by themselves, flip them gently and complete the cooking.
Even browning.In a stone casserole with glass lid
Heat the surface well.
Place the swordfish slices.
Cover with lid.
Once ready, the slices will detach by themselves, flip them gently and complete the cooking with the lid on.
Even browning, soft and juicy meat thanks to covered cooking.Plate it.
Season with coarse salt and grind the pepper, add chopped parsley and drizzle with extra virgin olive oil.Serve with lemon slices.
Your grilled swordfish is ready.
Enjoy your meal!
Grilled fish is a second course that is easy to balance with preferably whole carbohydrates [bread, pasta, or rice] and vegetables to create a balanced meal or single dish that helps to keep blood sugar levels stable.
Storage, Tips, and Variations
Enjoy your grilled swordfish with salmoriglio – a fragrant and tasty Sicilian raw sauce that pairs perfectly with grilled fish.
Try it also with:
– anchovies, capers, olives, and almonds;
– cherry tomatoes, olives, and capers.
If there are leftovers, you can store them in the fridge in an airtight container.
You can consume them the next day, after reheating them in the oven or non-stick pan, or cold in a salad.
FAQ (Frequently Asked Questions)
How long should the grill, griddle, pan, or casserole be heated?
Heat the surface for at least 3 minutes, it should be scorching.
How to prevent swordfish from sticking to the grill?
Avoid flipping the swordfish slices too early.
Once ready, the slices will detach by themselves.How long should the swordfish stay on the grill?
From 4 to 7 minutes per side depending on the thickness of the slice.
Can I use frozen swordfish?
Yes, but it must be completely defrosted and thoroughly patted dry.
Excess water ruins the cooking.Can it be cooked in the oven instead of on the griddle?
Oven baking without oil:
– is one of the methods recommended in our dietary plan tailored for prediabetes;
– is an alternative to grilling;
moreover, with oven baking, the fish odor in the house is less pronounced than with grilling.
You can read the recipe by clicking on the following link: simple baked swordfish and baked swordfish with lemon and green pepper.
