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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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 3 h. 50 min.
Ready in
Calories:
364
calories
Calories

Nutritional values

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:

Ingredients

for
4
Ingredients
2 ounces
2
1 piece
Ginger root (about 30 grams)
1
1
4 tablespoons
4
Swordfish fillets (each about 180 grams)
5 tablespoons
Vegetable oil (preferably peanut oil)
1 teaspoon
4 sprigs
1 pound
Preparation

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

1.
Grilled Swordfish preparation step 1

Bring sugar and 150 ml (approximately 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.

2.
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. 

3.
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.

4.
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. 

5.
Grilled Swordfish preparation step 5

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

6.
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.

7.
Grilled Swordfish preparation step 7

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

8.
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.

9.
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 aomng 4 plates, add swordfish and pour the fish sauce on top. Serve immediately, with jasmine rice if desired.