EatSmarter exclusive recipe

Grilled Swordfish

with Thai Vegetables and Ginger
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Grilled Swordfish

Grilled Swordfish - An especially delicious fish that has a texture like steak

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Health Score:
8,7 / 10
50 min.
ready in 3 h. 50 min.
Ready in

Healthy, because

Even smarter

Nutritional values

This Thai specialty contains almost half your daily iodine requirement. This essential but scarce trace element is indispensable for our thyroid gland, and helps regulate metabolism, heart rate and body temperature.

Instead of the leafy cabbage Soi Sam, its relative Paksoi can be used. If you can't find either in your local market, Chinese cabbage and Swiss chard are great alternatives.

1 serving contains
(Percentage of daily recommendation)
Calorie364 kcal(17 %)
Protein37 g(38 %)
Fat21 g(18 %)
Carbohydrates5 g(3 %)
Sugar added3 g(12 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.6 μg(18 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin20.5 mg(171 %)
Vitamin B₆0.7 mg(50 %)
Folate110 μg(37 %)
Pantothenic acid1 mg(17 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C35 mg(37 %)
Potassium829 mg(21 %)
Calcium78 mg(8 %)
Magnesium54 mg(18 %)
Iron2.6 mg(17 %)
Iodine90 μg(45 %)
Zinc2.6 mg(33 %)
Saturated fatty acids4 g
Uric acid288 mg
Cholesterol70 mg
Development of this recipe:


2 ozs cane sugar
2 garlic cloves
1 pc ginger
1 red chili pepper
1 Lime
4 Tbsps Thai fish sauce
4 Swordfish fillet (each about 7 ounces)
5 Tbsps Peanut oil
1 tsp sesame oil
4 sprigs Thai basil
16 ozs Bok Choy
How healthy are the main ingredients?
Bok Choygingersesame oilgarlic cloveLimesalt

Kitchen utensils

1 Small pot, 1 large Skillet, 1 Bowl, 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spatula, 1 Grill pan, 1 Citrus juicer, 1 Coarse grater, 1 Fork, 1 Brush, 1 Lid

Preparation steps

Grilled Swordfish preparation step 1

Bring sugar and 3/4 cup water to a boil, then reduce heat and simmer for about 5 minutes until it forms a light syrup. Allow syrup to cool completely.

Grilled Swordfish preparation step 2

Peel garlic and ginger and chop very finely. Halve chile pepper lengthwise, remove seeds, rinse and pat dry. Chop chile coarsely. Squeeze juice from lime. 

Grilled Swordfish preparation step 3

Add garlic, ginger, chile and lime juice to syrup along with about half of the fish sauce and stir to combine.

Grilled Swordfish preparation step 4

Rinse fish and pat dry. Place in a shallow bowl, pour the garlic mixture over fish, cover and let marinade for 3 hours in refrigerator, turning the fish over halfway through. 

Grilled Swordfish preparation step 5

Whisk remaining lime juice and fish sauce with 4 tablespoons sesame oil.

Grilled Swordfish preparation step 6

Rinse basil, shake dry, pluck leaves and cut into chiffonade. Add basil to liime-fish sauce mixture, season with salt and pepper and set aside.

Grilled Swordfish preparation step 7

Rinse bok choy and shake dry. Cut off tough ends of stems, then halve larger leaves through the stem. 

Grilled Swordfish preparation step 8

Remove swordfish from the marinade. Brush a grill pan lightly with vegetable oil and cook the fish for 3-4 minutes on each side, depending on thickness of fish.

Grilled Swordfish preparation step 9

Meanwhile, heat remaining vegetable oil in a large skillet over high heat. Add bok choy and cook, tossing, until wilted. Add 5 tablespoons water to skillet, cover, and cook over medium heat for another 4 minutes. Season with salt and pepper. Remove bok choy and drain well. Divide bok choy among 4 plates, add swordfish, and pour the fish sauce on top. Serve immediately, with jasmine rice if desired.