Grilled Swordfish On A Bed Of Wilted Chard
Tender grilled swordfish served on a bed of wilted Swiss chard, flavored with lemon, garlic, and fresh thyme for a light, flavorful Mediterranean-inspired meal.
Ingredients
Instructions
- Marinate the swordfish steaks in a mixture of yogurt, olive oil, and lemon juice for 20 minutes.
- Preheat the grill to medium-high heat.
- Remove the swordfish from the marinade and season with salt and freshly ground pepper.
- Grill the swordfish steaks until cooked through, about 4-5 minutes per side.
- Meanwhile, heat a tablespoon of olive oil in a large skillet over medium heat.
- Add the chopped garlic and red pepper flakes, sauté for 30 seconds.
- Add the chopped Swiss chard and cook until wilted, about 2-3 minutes.
- Serve the grilled swordfish on a bed of the wilted chard.
Tips & Substitutions
For an extra layer of flavor, try adding a teaspoon of smoked paprika to the marinade. If you don't have Swiss chard, spinach or kale can be great substitutes. Additionally, you can use a mix of yogurt and sour cream for a creamy marinade. Be sure not to overcook the swordfish; it should be flaky but moist.
Serving Suggestions
Serve the grilled swordfish on a bed of wilted chard with a squeeze of fresh lemon juice on top. This dish pairs beautifully with a side of quinoa or couscous. For a refreshing addition, consider a simple salad of mixed greens dressed with olive oil and lemon. Explore more Mediterranean recipes for a complete meal.
Storage & Reheating
Store any leftover grilled swordfish and wilted chard in an airtight container in the refrigerator for up to 2 days. To reheat, place in a skillet over medium heat, adding a splash of olive oil to keep the fish moist. Avoid microwaving, as it can make the fish tough.
Nutrition & Diet Analysis (per serving)
Each serving of Grilled Swordfish On A Bed Of Wilted Chard contains roughly 38 calories, with 2g protein, 3g carbohydrates, and 2g fat. It is a good source of vitamin C (14% of the Daily Value). Note that it is relatively high in sodium, at 1761mg per serving (77% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can substitute swordfish with other firm fish such as tuna or halibut. Adjust the cooking time as needed, depending on the thickness of the fish. Just ensure it's cooked through but still moist.
What can I serve with this dish?
This dish pairs well with a light salad or grilled vegetables. You could also serve it with rice or a grain like farro to soak up the flavors. Consider a glass of white wine for a refreshing complement.
How do I know when the swordfish is done?
The swordfish is done when it is opaque and flakes easily with a fork. Cooking time can vary based on thickness; typically, 4-5 minutes per side on medium-high heat is sufficient. An internal temperature of 145°F is ideal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).