The light Palermo-style swordfish is a very tasty fish main course.
I prepared my breaded swordfish with whole grain oil-free lemon breading:
– for the breading, I used whole wheat breadcrumbs;
– to make the breading stick I didn’t use oil but lemon juice [or, alternatively, orange juice].
Don’t forget to include the breading in the total carbohydrate count of your meal.
Traditionally, it should be cooked on a grill, griddle, or in a pan: I use a large ribbed petravera grill pan with parchment paper.
Simple, light, and healthy.
Swordfish is a lean fish, making it particularly suitable for low-calorie diets.
I purchase it both fresh and defrosted from the freezer section, depending on availability.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Grill, Griddle, Stove
- Cuisine: Italian
Ingredients
- 2 slices swordfish (serving size according to dietary plan)
- to taste whole wheat breadcrumbs
- 2 tablespoons Parmesan cheese (grated)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- to taste lemon juice (or orange juice)
- 1 drizzle extra virgin olive oil (raw)
- slices lemon (or orange)
Suggested Tools
- 1 Colander
- Paper towels for kitchen
- 1 Large Ribbed Petravera Grill Pan
- 1 parchment paper sheet
Preparation
It is essential to use swordfish slices that do not release water during cooking, so:
• fresh swordfish slices;
• well-thawed swordfish slices.Wash the swordfish slices thoroughly under running water, let them drain in a colander, and pat them dry with paper towels.
They must be very dry.Whether fresh or thawed, take the swordfish slices out of the fridge at least half an hour before cooking.
Dry them further.
In a plate, pour:
• whole wheat breadcrumbs;
• grated cheese [optional];
• salt;
• pepper;
• parsley;
and mix.Drizzle the swordfish slices with lemon juice [or, alternatively, with orange juice].
Notes
The wetter the slices:
• the more breadcrumbs stick;
• the softer and moister the breading remains.After drizzling with lemon juice [or orange juice], drain the swordfish slices to remove excess juice.
Coat the fish in the breadcrumb mixture, pressing well to adhere, including the edges.
On griddle – grill – ribbed pan with parchment paper
Heat the griddle – grill – ribbed pan.
Cut a sheet of parchment paper to fit the griddle – grill – ribbed pan [make sure it doesn’t overhang because it might burn].
Place the parchment paper on the hot griddle – grill – ribbed pan.
Lay the breaded fish slices on the parchment paper.
Cook the fish slices for 3-4 minutes per side depending on thickness and desired doneness.
Avoid flipping the fish slices multiple times to prevent the breadcrumbs from falling off.Plate the dish.
Grind a bit more pepper, add some parsley, and drizzle with a bit of olive oil.Serve with lemon slices [or orange slices].
Your light Palermo-style swordfish is ready.
Enjoy your meal!
• salmoriglio sauce: Sicilian condiment that is raw and fragrant, perfect for seasoning fish after cooking.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your dietary plan.
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