During the summer, one of my favorite dinners is a piece of fresh fish. A great option is the fastest fish of the sea, swordfish. It should not become your everyday meal because of high levels of mercury, but swordfish is a great meal to enjoy once a week or so.
- A 3-ounce serving of cooked swordfish contains 146 calories, 20 grams of protein, 106% of the Daily Value of Selenium and 71% of the Daily Value of Vitamin D.
- As shown above, swordfish is very high in Selenium. This trace mineral has important role in your body when it comes to thyroid, bone metabolism, immunity, heart health, and male fertility
- Swordfish is a fatty fish with high amounts of omega-3 fatty acids. This helps protect against heart and inflammatory diseases. It also helps improve brain health.
- The fatty acids in swordfish can also positively influence blood pressure and cholesterol levels
Recipes:
Lemon Garlic Swordfish (chewoutloud.com)
For Lemon Garlic Mixture:
- 2 tablespoons Salted Butter
- 1 tablespoon freshly chopped Chives
- 2 tablespoons Garlic Cloves, minced
- 1/8 teaspoon Kosher Salt
- 1/4 teaspoon freshly ground Black Pepper
- 1 tablespoon Juice from fresh Lemon
- 1 tablespoon grated Lemon Peel
For the Fish:
- 2 tablespoons Olive Oil
- 2 1-inch thick Swordfish Fillets
- Kosher Salt and Fresh Ground Pepper
- Preheat oven to 400F with rack on middle position. In a small pan, combine all Lemon Garlic Mixture ingredients and stir to fully combine. Set aside.
- Use paper towels to pat-dry all excess moisture from the swordfish fillets. Evenly sprinkle both sides of fillets with pinches of kosher salt and freshly ground black pepper. Set aside.
- In a large, oven-proof pan, heat the olive oil over medium high heat. Once oil is hot, add the swordfish fillets to pan and let cook until browned on one side, about 3 minutes (do not move fish around much.) Carefully flip fish fillets over to the other side, turn stove off, and immediately transfer pan into hot oven.
- Let fish roast about 5-6 minutes or just until the top is golden and center is just cooked through. Take care not to overcook. A minute before fish is done cooking in oven, cook small pan of prepared lemon-garlic mixture over medium high heat, constantly stirring, just until melted and bubbly. Immediately turn heat off and pour mixture over the cooked fish. Be sure to pour on any juices from the swordfish pan as well.
Ginger Garlic Pan Roasted Swordfish (askchefdennis.com)
- 2 tablespoons Butter
- 2 teaspoons chopped fresh Parsley
- 1 clove Garlic, minced
- 1/2 teaspoon Ginger, grated
- 1/5 teaspoon Crushed Red Pepper
- 1/2 teaspoon Lemon Peel, grated
- 1 tablespoon Olive Oil
- 12 ounces Swordfish, 6-7 ounce fillets
- Sea Salt to taste
- Preheat oven to 400°F.
- In a small bowl blend together the butter, parsley, garlic, ginger, red pepper and lemon peel.
- Season the swordfish to taste with sea salt.
- Place an ovenproof skillet over medium-high heat and when hot add one tablespoon of olive oil and the swordfish, salted side down.
- Pan sear the swordfish for 1-2 minutes or until it has a nice color.
- Turn the swordfish over, and drain out any excess oil from the pan. Carefully add a few tablespoons of water to the pan and place the pan in a preheated 400 degree oven
- Roast the swordfish until just cooked through, about 6-8 minutes or until desired doneness.
- Transfer swordfish to a serving dish
- Add seasoned butter mixture to the same skillet. Allow it to cook slightly over medium-high heat until melted and bubbling (1-2 minutes).
- Pour butter sauce over swordfish and serve with your favorite side dishes
Sicilian Style Swordfish (foodandwine.com)
- 2 tablespoons fresh Lemon Juice
- 2 teaspoons Table Salt
- 2 teaspoons Chopped Fresh Oregano
- 1/4 cup Extra-Virgin Olive Oil
- Fresh Ground Pepper
- 2 pounds Swordfish steaks, cut 1/2 inch thick
- Light a grill or preheat the broiler. In a small bowl, mix the lemon juice with the salt until the salt dissolves. Stir in the oregano. Slowly whisk in the olive oil and season generously with pepper.
- Grill the swordfish steaks over high heat (as close to the heat as possible), turning once, until cooked through, 6 to 7 minutes. Transfer the fish to a platter. Prick each fish steak in several places with a fork to allow the sauce to penetrate. Using a spoon, beat the sauce, then drizzle it over the fish. Serve at once.
