Light Palermo-style swordfish is a very tasty fish main course.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I buy it both fresh and defrosted from the freezer counter.
I use a homemade breading: healthy and simple, tasty and light based on whole wheat breadcrumbs.
To make it stick, I moisten with lemon juice instead of oil.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
Traditionally, it is cooked on a grill or griddle or in a pan: I use a steak pan – grill – wide ridged griddle in petravera with parchment paper.
Soft and succulent gratin.
Orange variant
Simply replace the lemon juice with orange juice.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill, Griddle, Stovetop
- Cuisine: Italian
Ingredients
- 2 slices swordfish (weight according to dietary plan)
- as needed breadcrumbs (or whole wheat breadcrumbs)
- 1 tbsp cheese (grated: Grana or Parmesan)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed lemon juice (or orange)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- slices lemon (or orange)
Suggested Tools
- Grill or griddle
Preparation
It’s essential to use swordfish slices that don’t release water during cooking, so:
– fresh swordfish slices;
– well-defrosted swordfish slices.Rinse the swordfish slices under running water and blot the residual water with kitchen paper towels: they must be very dry.
Whether fresh or defrosted, take the swordfish slices out of the fridge at least half an hour before cooking.
Blot them further with kitchen paper towels.In a plate pour:
– breadcrumbs or whole wheat breadcrumbs;
– grated cheese;
– salt;
– pepper;
and mix.Drizzle the swordfish slices with lemon juice – or orange – drain and bread on both sides: pass them in the breading pressing to adhere well, even on the edges.
Note:
The wetter the slices:
– the more breading adheres;
in this case, it should not be thick.On ridged steak pan – grill – griddle with parchment paper
Heat the surface well.
Cut a parchment paper to fit the surface – it shouldn’t protrude from the edges as it might burn.
Place the parchment paper on the surface.
Place the breaded swordfish slices on the parchment paper.
Cook 3-4 minutes per side depending on thickness and desired doneness.
Avoid turning the breaded swordfish slices multiple times to prevent the breading from coming off.Plate.
Grind a little more pepper, add some chopped parsley and drizzle with extra virgin olive oil.Serve with lemon slices – or orange.
Your light Palermo-style swordfish is ready.
Enjoy your meal!
Storage, tips, and variations
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the cheese.
You can flavor the breading with herbs and spices to taste.
For an even more fragrant breading, you can add grated lemon or orange zest.
Cooked breaded swordfish slices keep in the fridge in an airtight container for one day.
Heat them for a few minutes in a hot oven to restore crispness.
Enjoy your Palermo-style swordfish in salmoriglio – Sicilian sauce: a raw, fragrant and tasty seasoning that pairs perfectly with gratinated fish.
FAQ (Frequently Asked Questions)
Can I use frozen swordfish?
Yes, but it must be completely defrosted and well blotted.
Excess water ruins the result.Can I bake it in the oven?
For a detailed step-by-step process you can read the full recipe by clicking the following link: Oven-breaded swordfish with lemon | light and tasty recipe.
How many calories does gratin/breaded fish have?
I use a homemade breading: healthy and simple, tasty and light based on whole wheat breadcrumbs.
To make it stick, I moisten with lemon juice instead of oil.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
