Grilled swordfish is a light and tasty fish main course that requires easy and quick cooking.
Swordfish is a lean fish, so it is particularly suitable for low-calorie diets.
I buy it fresh, defrosted, or frozen at the freezer counter.
Grilling, without oil, is one of the methods recommended in our prediabetes dietary plan.
It preserves the taste of the fish without weighing it down.
You can use:
– grill – griddle – large petravera ridged plate;
– grill – griddle – large petravera ridged plate 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: 2People
- Cooking methods: Grill, Griddle, Stove
- Cuisine: Italian
Ingredients
- 2 pieces swordfish (weight according to dietary plan)
- 1 pinch coarse salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- as needed lemon (sliced)
Suggested Tools
- Grill or griddle
- 1 Pan with lid preferably glass
Preparation
It is advisable to use swordfish pieces that do not release water during cooking. Therefore:
– fresh swordfish pieces;
– defrosted or well-thawed swordfish pieces.Rinse the swordfish pieces under running water and pat dry with kitchen paper towels: they should be very dry.
Whether fresh or defrosted or thawed, remove the swordfish pieces from the fridge at least half an hour before cooking.
Pat them further with kitchen paper towels.Let’s proceed with the cooking.
On grill – griddle – ridged plate
Heat the surface well.
Place the swordfish pieces.
Once ready, the pieces will detach on their own.
Turn them gently and complete the cooking.
Classic striped golden color.On grill – griddle – ridged plate with parchment paper
Heat the surface well.
Cut a sheet of parchment paper to the size of the surface – it must not protrude from the edges as it could burn.
Place the parchment paper on the surface.
Place the swordfish pieces on the parchment paper.
Cook 3-4 minutes per side based on thickness and desired cooking level.
The use of parchment paper allows you to flip the fish pieces more often without drying them and greatly facilitates grill cleaning.In non-stick pan
Heat the non-stick pan well.
Place the swordfish pieces on the hot non-stick pan.
Once ready, the pieces will detach on their own.
Turn them gently and complete the cooking.
Even golden color.In stone casserole with glass lid
Heat the surface well.
Place the swordfish pieces.
Cover with lid.
Once ready, the pieces will detach on their own.
Turn them gently and complete the cooking with the lid on.
Even golden color, soft and juicy meat thanks to covered cooking.Plate it.
Season with coarse salt and grind the pepper, add some 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 main course that is easy to balance with preferably whole grain carbohydrates [bread, pasta, or rice] and vegetables to compose a balanced meal or one-dish that helps keep blood sugar stable.
Storage, Tips, and Variations
Enjoy your grilled swordfish with salmoriglio – Sicilian sauce: a fragrant and savory raw condiment perfect for 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 refrigerator in an airtight container.
You can eat it the next day after reheating it in the oven or a non-stick pan, or cold in a salad.
FAQ (Frequently Asked Questions)
How long should the griddle, grill, pan, or casserole be heated?
Heat the surface for at least 3 minutes, it should be scorching hot.
How to prevent the swordfish from sticking to the grill?
Avoid flipping the swordfish pieces too soon.
Once ready, the pieces will detach on their own.How long should the swordfish be on the grill?
From 4 to 7 minutes per side depending on the thickness of the piece.
Can I use frozen swordfish?
Yes, but it must be completely thawed and well patted dry.
Excess water ruins the cooking.Can I bake it instead of grilling?
Baking without oil:
– is one of the methods recommended in our prediabetes dietary plan;
– is an alternative to grilling;
Furthermore, with baking, the fish smell is less pronounced in the house compared to grilling.
You can read the recipe by clicking the following link: simple baked swordfish and baked swordfish with lemon and green pepper.
