The swordfish meat is full-bodied and thick and can be cooked in different methods: for example grilled, baked or made into skewers and prepared on the barbecue. In addition to being good, it is also a healthy food, low in fat and rich in omega-3 fatty acids. Since swordfish meat is really tasty, if you're short on time, you won't even have to marinate it. Let's see the recipes.
Ingrediants
Baked Swordfish
- Servings: 2
- Preparation time: 10 minutes
- Cooking time: 20 minutes
- 450 g of swordfish in 2 slices of about 2, 5 cm thick
- 15 g of softened butter
- 30 g of chopped spring onion
- 1 Clove of minced garlic
- Juice of 1 lemon
- 60 ml of white wine
- 30 g of fresh cream
- Dill or parsley for garnish
Swordfish Grilled in the Oven
- Servings: 2
- Preparation time: 10 minutes
- Cooking time: 10 minutes
- 450 g of swordfish in 2 slices of about 2, 5 cm thick
- 5 g of black pepper
- 5 g of salt
- Juice of 1/2 lemon
- Slices of lemon and dill or parsley for garnish
Skewers of swordfish cooked on the barbecue
- 30 ml of Dijon mustard
- 2 minced garlic cloves
- 120 ml of extra virgin olive oil
- Juice of 4 limes (60 ml)
- 60 ml of soy sauce
- 15 ml of fresh chopped dill
- 30 ml of fresh chopped rosemary
- 5 g of freshly ground black pepper
- 12 Cherry tomatoes
- 12 Pieces of canned pineapple
Steps
Method 1 of 3: Baked swordfish
Step 1. Preheat the oven to 175 ° C and grease a baking sheet with oil
Step 2. Sauté the garlic and onion in butter in a medium sized skillet
Stir frequently and brown the garlic.
Step 3. Add the lemon juice and wine
Step 4. Incorporate the cream, a little at a time, stirring constantly
Step 5. Bring the mixture to a boil while continuing to stir
Step 6. Place the fish steaks in the pan
Leave some space between them and don't overlap them.
Step 7. Pour the cream over the slices
Step 8. Cook, uncovered, for 20 minutes
Step 9. Remove the pan from the oven and let the meat rest for 5 minutes
Step 10. Plate and decorate with sprigs of dill or parsley
Method 2 of 3: Oven-Grilled Swordfish
Step 1. Place the oven rack about 15cm away from the top grill
Step 2. Turn on the grill and, if possible, set it to a high temperature
Step 3. Grease the pan with quality seed oil
Step 4. Season the fish on both sides with salt and pepper
Step 5. Arrange the slices in the pan
Leave some space between each slice to allow even cooking.
Step 6. Grill for 5 minutes
Step 7. Remove the pan from the oven (or pull the rack out so you can access the pan
)
Step 8. With a spatula and gently flip the fish steaks
Step 9. Return the pan to the oven and cook for another 5 minutes
Step 10. Serve immediately
Serve and decorate with sprigs of dill or parsley and a few slices of lemon.
Method 3 of 3: Swordfish Skewers Cooked on the Barbecue
Step 1. Cut the swordfish steaks and cut into cubes about 2.5 cm on each side
Step 2. In a medium-sized bowl, whisk together the mustard, garlic, oil, lime juice, soy sauce, pepper, dill and rosemary
Step 3. Transfer the marinade to a shallow dish
Choose one large enough to hold all the swordfish cubes.
Step 4. Pour the cubes into the marinade
Stir several times carefully to make sure each cube is evenly covered.
Step 5. Cover the plate and put it in the refrigerator for a couple of hours
When an hour has passed, mix again.
Step 6. Turn on the grill
After the time necessary for the marinade you can quickly prepare your skewers and, at that point, your grill must already be hot.
Step 7. Remove the cubes from the refrigerator
Place them in a colander to remove the excess marinade and place a bowl under the colander to collect it
Step 8. Take 4 metal skewers and create the skewers by alternating pieces of fish with cherry tomatoes and pineapple
Step 9. Grease the grill with quality seed oil
Step 10. Place the skewers on the grill
Step 11. Cook them for 5 - 8 minutes
Don't lose sight of them to prevent them from burning.
Step 12. Brush the skewers with the marinade as they cook
Step 13. Plate the skewers and serve them immediately
Advice
- If you don't have skewers available, you can also cook whole steaks on the grill of a barbecue.
- Lemon and dill, however the fish is prepared, are two great garnishes for the serving dish.
- The excellent consistency and the excellent flavor of the swordfish allow the meat to be cooked even without prior marinating.
- If you prefer, you can replace pineapple and cherry tomatoes with other ingredients, just make sure that the fruit and vegetables you choose are very firm and of the right size to allow even cooking.
- During the winter season you can grill your skewers using the oven. Place them about 15cm away from the top coil and use metal skewers only.
