Crispy Broiled Swordfish Fillet: A Simple, Flavorful Delight
Nutritional value per serving
Calories350kcal
Carbs3gram
Fat18gram
Protein40gram
Ingredients
- Swordfish fillets (fresh or thawed) - choose firm, moist flesh with no unpleasant odor2 pieces (about 150g each)
- Olive oil (extra virgin preferred for flavor)2 tbsp
- Lemon juice (freshly squeezed)1 tbsp
- Garlic (minced, fresh for best flavor)1 clove
- Salt (fine sea salt preferred)to taste n/a
- Black pepper (freshly ground)to taste n/a
- Paprika (optional for smoky flavor and color)1/2 tsp
- Fresh parsley (chopped for garnish)1 tbsp
Enjoy a perfectly crispy broiled swordfish fillet with this straightforward and tasty recipe designed for everyday home cooks. Swordfish is a meaty fish that holds up beautifully under the broiler, creating a delightful texture and rich flavor. This recipe ensures your swordfish is cooked safely to the FDA recommended internal temperature of 63°C (145°F) for fish, checked with a food thermometer, guaranteeing safe and juicy results. The total estimated cost of ingredients is approximately $15 USD, €14, £12, and ₹1200, with a caloric content of about 350 kcal per serving. This recipe suits a pescatarian diet, is easy in complexity, and requires just 20 minutes total cooking time. Get ready to enjoy a healthy and crispy swordfish meal in no time!
Preparation instructions
Prep the Broiler and Swordfish
1Place the oven rack about 10-12 cm (4-5 inches) below the broiler element and preheat your broiler to high. Pat the swordfish fillets dry with paper towels, this helps achieve a crispy surface. Brush both sides lightly with olive oil to prevent sticking and to enhance browning.
Season the Fillets
2In a small bowl, mix the lemon juice, minced garlic, a pinch of salt, black pepper, and paprika (if using). Brush this mixture evenly over both sides of the swordfish fillets. Let them sit at room temperature for about 5 minutes to absorb the flavors.
Broil the Swordfish
3Place the swordfish fillets on a broiler pan or a baking sheet lined with aluminum foil lightly oiled. Broil for about 6-7 minutes on one side without disturbing them; this allows a crispy crust to form.
Flip and Finish Broiling
4Carefully flip the fillets using a spatula. Broil the other side for an additional 4-5 minutes. Swordfish is done when it reaches an internal temperature of 63°C (145°F) measured with a food-safe thermometer and the flesh is opaque and flakes easily with a fork. Avoid overcooking to keep the texture moist.
Serve and Garnish
5Remove the fillets from the oven and let them rest for 2 minutes. Garnish with chopped fresh parsley and serve with lemon wedges on the side. Enjoy your crispy broiled swordfish fillet right away for the best flavor and texture.
Cooking Tips
1Always use a clean food thermometer to check the internal temperature for safety and perfect doneness.
2To avoid cross-contamination, use separate cutting boards and utensils for raw fish and other foods.
3If you don't have a broiler pan, a wire rack set on a baking sheet works well to keep the fish elevated, promoting crispiness.
4Feel free to substitute lemon juice with lime juice or add a sprinkle of chili flakes for a spicy twist.
5Swordfish is best consumed fresh. If using frozen fillets, thaw them completely in the fridge overnight before cooking.
Equipment Needed
- Oven with broiler setting
- Broiler pan or baking sheet with aluminum foil
- Pastry brush
- Food-safe meat thermometer
- Spatula
- Small mixing bowl
- Knife and cutting board
Shopping List
- [ ] Swordfish fillets (~300g total): About $12. Choose firm, moist fillets with no fishy smell.
- [ ] Olive oil (extra virgin): About $0.50 for the quantity needed. Use high-quality for best flavor.
- [ ] Fresh lemon (for juice): About $0.50. Choose firm lemons with bright skin.
- [ ] Garlic: Around $0.10 per clove. Pick firm, plump bulbs.
- [ ] Salt (fine sea salt): Minimal cost, choose pure and fine ground.
- [ ] Black pepper (freshly ground recommended): Minimal cost.
- [ ] Paprika (optional): Minimal cost.
- [ ] Fresh parsley: About $1. Choose fresh, bright green parsley.
Total estimated cost: $15
FAQ
How do I know when the swordfish is fully cooked?
The swordfish is done when its internal temperature reaches 63°C (145°F) as measured by a food thermometer, and the flesh is opaque and flakes easily with a fork.
Can I use frozen swordfish fillets?
Yes, but make sure to thaw them completely in the refrigerator overnight before broiling for even cooking.
What if I don't have a broiler?
You can grill the swordfish on a preheated grill or pan-sear it on the stovetop for a similar effect.
Why is patting the fish dry important?
Patting the fish dry removes excess moisture that can prevent the surface from getting crispy and browning properly.
Is broiled swordfish healthy?
Yes, swordfish is high in protein and omega-3 fatty acids, and broiling requires little added fat, making it a healthy cooking method.