Grilled Swordfish

I have to say one of my favourites cuts of fish is swordfish steak. A great grilled swordfish steak is an amazing taste – though there are also plenty of lovely fried or baked options for swordfish as well.

It is the sort of fish that tastes great with almost anything. But one of my favourite dishes is the grilled lemon and soy sauce steak. And even better is it very healthy.

Ingredients (cook for 1)

One Swordfish Steak (about 200g)

4 or 5 cherry tomatoes

Half a leek

1 small onion

Soy Sauce (4 table spoons)

Lemon Sauce (2 table spoons)

2 Table spoons of extra virgin olive oil

A crushed garlic

To Prepare Grilled Swordfish

Place the swordfish steak in a bowl. Mix in the lemon sauce and the soy sauce. Put in fridge and leave to marinade for 2 hours, turning once after an hour.

Chop the leeks and onions to your preference. Crush the garlic

To Cook Grilled Swordfish

Heat the oil in the frying pan until searing. Then place the swordfish in the pan for 1 minute on each side – this is to seer the outside, allowing it to retain it’s juices when grilling. Once done remove the pan from the heat (but keep the oil in the pan).

Place the swordfish under a grill for about 8 – 10 minutes each side (different cuts and different sizes take differing amounts of time – you should be able to tell fairly well when it is done).

When there are a couple of minutes to go place the leeks, cherry tomatoes and onions into the frying pan with the oil and heat again until the vegetables are cooked to your liking.

Place the vegetables on a dish as a ‘bed’ and place the grilled swordfish on top. Surround the fish with the cherry tomatoes and then dig in! A great and very quick meal if you have marinated the swordfish ahead of time. Also very healthy – just check out how many calories in swordfish!