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Grilled swordfish steaks with lemon and caper sauce recipe.
This recipe for grilled fish steaks has a Mediterranean flavour with its fresh herbs, white wine, lemon juice, olive oil and capers, and is perfect for a light evening meal served with a fresh salad of green leaves or for a substantial lunch.
As well as swordfish steaks it is possible to use any other meaty fish such as tuna, salmon or even cod, any of which will work just as well.
Swordfish is always sold as steaks, whether from the fishmonger or from your local supermarket, and frozen swordfish steaks are equally good in quality as fresh swordfish.
As well as swordfish steaks it is possible to use any other meaty fish such as tuna, salmon or even cod, any of which will work just as well.
Swordfish is always sold as steaks, whether from the fishmonger or from your local supermarket, and frozen swordfish steaks are equally good in quality as fresh swordfish.
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Swordfish steaks can be kept frozen for up to 3 months before they have to be consumed and therefore are a handy item to have stocked away in the freezer.
Swordfish is an excellent fish for grilling, as it does not fall apart. Grill the fish on a high heat to sear it but for the best results ensure that it is slightly rare inside. As with most fish, when overcooked, the flesh will dry out.
A top tip is to keep the skin on whilst cooking, as this helps retain much of the moisture, but remove the skin before serving, as it is fairly rubbery in texture although not unpleasant to eat.
Swordfish is great for those that are following a low-fat diet, as it is low in calories and also low in fat. It is an extremely healthy source of protein that is high in iron, phosphorous and vitamins B6 and B12.
In texture, swordfish is similar to meat and therefore a good choice for tentative fish eaters or for those that are trying fish for the first time. Its mild flavour and "unfishy" taste are also helpful when encouraging people to try fish if they have not done so before.
This fish is suited to simple flavours and does not require much embellishment. It is often served with olive oil-based marinades or sauces and flavoured with one or two choice ingredients such as lemon or garlic.
In this recipe the swordfish steaks are marinated for 1 - 2 hours in garlic, white wine, thyme and oregano - a perfect choice of flavours for this fish.
The dish is completed with a zesty and tangy sauce full of lemon, capers and olive oil.
Swordfish is an excellent fish for grilling, as it does not fall apart. Grill the fish on a high heat to sear it but for the best results ensure that it is slightly rare inside. As with most fish, when overcooked, the flesh will dry out.
A top tip is to keep the skin on whilst cooking, as this helps retain much of the moisture, but remove the skin before serving, as it is fairly rubbery in texture although not unpleasant to eat.
Swordfish is great for those that are following a low-fat diet, as it is low in calories and also low in fat. It is an extremely healthy source of protein that is high in iron, phosphorous and vitamins B6 and B12.
In texture, swordfish is similar to meat and therefore a good choice for tentative fish eaters or for those that are trying fish for the first time. Its mild flavour and "unfishy" taste are also helpful when encouraging people to try fish if they have not done so before.
This fish is suited to simple flavours and does not require much embellishment. It is often served with olive oil-based marinades or sauces and flavoured with one or two choice ingredients such as lemon or garlic.
In this recipe the swordfish steaks are marinated for 1 - 2 hours in garlic, white wine, thyme and oregano - a perfect choice of flavours for this fish.
The dish is completed with a zesty and tangy sauce full of lemon, capers and olive oil.
Grilled Swordfish Steaks with Lemon and Caper Sauce Recipe
Ingredients (serves 4)
- 4 swordfish steaks
- 200ml (7fl oz) of dry white wine
- 2 cloves of finely chopped garlic
- 1 tbsp of olive oil
- 1 tsp of freshly chopped oregano
- 1 tsp of freshly chopped thyme
- salt and pepper
- For the sauce
- 5 tbsp of olive oil
- 2 tbsp of capers, drained and rinsed
- 1 tsp of grated lemon zest
- juice of 2 small lemons
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Method
- Rinse the swordfish steaks under cold running water and then pat dry with kitchen paper.
- Place the steaks in a shallow dish, season with salt and pepper and sprinkle with the chopped garlic and herbs.
- Pour the white wine over the fish and leave to marinate for 1 - 2 hours.
- Preheat the grill to high.
- Remove the swordfish from the marinade and brush with olive oil.
- Place under the preheated grill and cook for about 6 minutes on each side.
- Baste frequently during cooking with the leftover marinade.
- Whilst the fish is cooking, prepare the sauce. Place all of the ingredients except for the olive oil into a blender and process for a few seconds.
- With the motor still running pour in the olive oil.
- Season with salt and pepper.
- Remove the fish from the grill and serve immediately with the sauce, a fresh crispy salad or grilled or steamed vegetables.
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