Fish is great for lots of reasons and Swordfish is one of my favorites; low calories/low cholesterol, healthy for you, plus overall deliciousness.
We try to eat fish at least once a week, sometimes more often. If available, I look for fresh, line -caught varieties, or line-caught frozen fish; just as nutritious. See * below for more information about healthy fish choices.
(Trader Joe’s is a good source of many frozen fish varieties, and Costco often has fresh.) Our local farmer’s market as well as other local markets offer fresh line-caught fish depending on the season– yes, a California coastal option, not everywhere.
Barbecuing fish in warm weather is a great option and actually very easy. While the grill is hot and there’s room, we like to add sliced fresh vegetables such zucchini, onions, eggplant, red pepper ( I’m not a fan of green peppers- but if you are add them too). You can also broil the fish for equally great results. We’ve done it both ways and both are delicious!
Starting with a tangy marinade gives great flavor. The one I’m giving you has lots of citrus, garlic and a touch of heat. We love it- hope you do too!
- Juice of 1lemon, plus 1-2 tsps. grated rind (yellow only as the white is bitter)
- 2-3 Tbsp. olive oil
- 1/2 cup white wine (something dry like Sauvignon Blanc)
- 1-2 Tbsp. Dijon-type mustard
- 1-3 cloves fresh garlic, chopped fine
- 1tsp. Ground red chili pepper ( we get a mild/medium mix at a Mexican grocery store- use whatever type you have)
- Salt-free seasoning, pepper; or use salt if you can
- Fresh chopped herbs- thyme is my favorite
- Paprika to dust on top before serving
- 1 Swordfish steak per person, preferably wild, line-caught
1. Prepare Barbecue coals (spread coals on sides. When hot; put fish in middle and vegetables on sides)
2. In a Pyrex glass or Corningware pan (I used Pyrex 9×13 size) lay steaks on a single layer on a thin layer of olive oil ( approx. 1Tbsp.).
3. Mix/wisk together marinade ingredients; olive oil, mustard, white wine, lemon/rind and herbs/seasonings.
4. Pour marinade over fish.
5. Let fish marinate approx. 1/2-1 hr.
6. Barbecue 10-15 minutes depending on thickness of fish; (we like our fish moist and just a tad underdone- cook yours how you like it).
7. Sprinkle fresh herbs and dust with paprika.
Serve with grilled vegetables, your choice of whole grain rice or other grains, and, as we usually have, a crisp green salad with a tart, lemony vinaigrette–see previous Salad posts for the vinaigrette recipe: https://wordpress.com/post/type2delicious.com/1075