I am a huge fan of seafood, especially during the summer. Anytime I go out to eat, I usually opt for a seafood dish, regardless of the cuisine. However, as someone who has only lived in landlocked cities with little access to fresh fish until recently, my seafood exposure has been somewhat limited for most of my life. It was only just last year that I tried sea bass for the first time (and fell in love with it, by the way!)
Expanding my seafood palette has been a personal goal of mine. Since relocating to Chicago and joining the team here at The Chopping Block, I’ve already been exposed to several new proteins and ingredients that I otherwise have had little experience with. One of these ingredients was swordfish.
Before trying this recipe, I had never tasted or worked with swordfish before. I thought showcasing this recipe would be the perfect way to learn more about the fish, and expose myself (and our readers) to this delectable protein.
Brief Intro to Swordfish
As a warm weather fish, swordfish is typically in season from late spring to early fall, making summer the perfect time for cooking it. Thanks to its unique muscle structure that helps it swim and hunt at high speeds, swordfish boasts a firm, meaty texture that differs from the flaky texture of most fish. This makes it an ideal choice for high-heat cooking methods like grilling, broiling and pan-searing. If you’re looking for a lighter, low-fat alternative to pork or beef, swordfish is a great option!
The recipe that inspired this post was one featured in our Mediterranean Boot Camp. Light, citrusy, and full of flavor, this dish will have you wondering why you never tried swordfish sooner.
Grilled Swordfish with Lemon and Parsley, White Beans, Tomatoes and Greens
Yield: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Inactive time: 30-45 minutes
Total time: 50 minutes
For the swordfish:
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1 lemon, zested
1 tablespoon fresh oregano, finely chopped
Salt and pepper to taste
Four 5-6 ounce swordfish steaks
For the salad (I recommend doubling this part if you don’t plan on having a side dish with it):
2 cups arugula
1/2 cup parsley leaves, chopped
1 cup cannellini beans, drained and rinsed
1/3 cup semi-sun-dried “pomodoraccio” tomatoes, thinly sliced
Lemon juice to taste
Extra virgin olive oil to taste
Additional lemon to squeeze on the fish
1. Gather the ingredients to marinate the swordfish: olive oil, garlic, lemon zest (I love citrus so I added orange zest as well), fresh oregano (not pictured because I forgot to buy it, whoops), salt and pepper, and swordfish steaks.
2. Whisk together the olive oil, garlic, lemon zest (and orange zest, if using), and oregano in a baking dish.
3. Place the swordfish in the baking dish, and season both sides with salt and pepper to taste. Thoroughly coat the swordfish in the marinade, and allow to marinate for 30-45 minutes. Careful not to marinate too long, or it might impact the texture of the fish!
4. While the fish is marinating, gather and prepare the ingredients for the salad: arugula, chopped parsley, white beans, thinly sliced tomatoes, and lemon juice. We’ll toss it all together after the fish is grilled!
5. Fire up your grill (or grill pan, if you have one) to about a medium heat. Remove the fish from the marinade, and grill on the first side until well marked, 3 to 4 minutes. Flip and repeat, and continue to cook the fish until the internal temperature reads 135°F to 140°F on a meat thermometer.
Note: If you don’t own a grill or a grill pan (we sell these in our retail store, by the way!), pan searing in a cast iron would work just as well. It may not deliver some of the smoky flavor you would get from grilling, but it will still be delicious!
6. In a medium sized bowl, toss together the arugula, parsley leaves, beans, and tomatoes. Dress with lemon juice and olive oil to taste, and season with salt and pepper.
Tip: If saving for leftovers, dress however much of the salad you plan to eat at the time, instead of all at once.
7. To serve the dish, portion the salad onto plates and top with the grilled fish. Drizzle with additional lemon (or orange) juice, if desired.
And there you have it! The fish was moist, tender, and grilled to perfection. The swordfish itself is mild in flavor and not too fishy, so it took on the flavor of the marinade very nicely. The sun-dried tomatoes in the salad added a touch of sweetness to complement the fish, and the addition of the beans to the salad made it nice and filling!
After trying this recipe, I can confidently say I’m a swordfish fan, and I’m so excited to try different recipes with it. Add swordfish to your next summer menu, and try your hand at this recipe! I promise, you won’t be disappointed.
If you want to try this recipe along with many other delicious Mediterranean dishes, sign up for our Mediterranean Boot Camp happening in September. This one-day course will cover an array of skills and introduce you to various Mediterranean dishes hailing from Turkey, Greece, North Africa & Italy. Plus, you get to eat everything you cooked!
