Delicious Garlic-Poached Swordfish Fillet
Nutritional value per serving
Calories350kcal
Carbs2gram
Fat15gram
Protein40gram
Ingredients
- Swordfish fillet (fresh or thawed) - choose firm, moist flesh with no off-odor2 pieces (about 150g each)
- Garlic cloves - select firm, plump cloves without green sprouts4 pieces
- Water500 ml
- Dry white wine (optional)100 ml
- Fresh lemon juice2 tbsp
- Olive oil (extra virgin recommended)1 tbsp
- Salt (preferably sea salt)1 tsp
- Black pepper (freshly ground)to taste n/a
- Fresh parsley (for garnish, optional)1 tbsp
This easy and flavorful garlic-poached swordfish fillet recipe is perfect for home cooks looking to prepare a healthy, delicious meal with minimal fuss. Swordfish is a firm, meaty fish that holds up well to poaching, making it moist and tender when cooked properly. The poaching method uses gentle simmering in a fragrant garlicky broth, infusing the fish with subtle flavors while keeping it light. The total cost of ingredients is approximately $12 (about €11, £9, ₹950). The entire dish contains around 350 calories per serving and suits a high-protein, low-carb diet. This recipe is easy to follow and takes about 30 minutes from start to finish, making it a practical weeknight meal.
Preparation instructions
Prepare Ingredients and Poaching Liquid
1Peel and crush the garlic cloves lightly to release their aroma. In a wide, shallow pan, combine water, white wine (if using), lemon juice, crushed garlic, salt, and pepper. Bring this mixture to a gentle simmer over medium heat. This poaching liquid will infuse the swordfish with gentle, aromatic flavor.
Add Swordfish to Poaching Liquid
2Reduce the heat to low so the liquid barely simmers. Gently place the swordfish fillets into the poaching liquid. The liquid should just cover the fillets; add a bit more water if necessary. This gentle cooking ensures the fish remains tender and juicy.
Poach the Swordfish
3Poach the swordfish fillets slowly for about 8 to 10 minutes, depending on thickness. Avoid boiling, as rapid bubbling can toughen the fish. Check if the fish flakes easily with a fork and use a thermometer to ensure the internal temperature reaches 63°C (145°F), which is the safe minimum recommended by FDA for fish.
Finish and Serve
4Remove the swordfish gently with a slotted spatula, draining excess liquid. Drizzle with olive oil and garnish with freshly chopped parsley if desired. Serve immediately with your favorite sides. Proper handling throughout prevents cross-contamination; always use clean utensils and wash hands after handling raw fish.
Cooking Tips
1To avoid cross-contamination, use separate cutting boards and knives for fish and other ingredients.
2If you don't have white wine, simply use all water and increase lemon juice by 1 tablespoon for acidity.
3For extra flavor, add a few sprigs of fresh thyme or bay leaves to the poaching liquid.
4Do not overcook swordfish to prevent a dry texture; use a meat thermometer for accuracy.
Equipment Needed
- Wide shallow pan or skillet with lid
- Measuring cups and spoons
- Sharp knife
- Cutting board
- Meat thermometer
- Slotted spatula
- Small bowl for lemon juice
Grocery Shopping List
- [ ] Swordfish fillets (2 pieces, ~150g each) ($8): Look for firm, fresh fillets with a mild ocean smell; avoid any fish that looks dry or discolored.
- [ ] Garlic (4 cloves) ($0.50): Choose garlic heads that are firm and tight, without green shoots.
- [ ] Fresh lemon ($1): Pick firm lemons with smooth skin, heavy for size.
- [ ] Olive oil (small bottle) ($3): Opt for extra virgin olive oil labeled cold-pressed.
- [ ] Dry white wine (optional, 100ml) ($2): Select an affordable dry white wine like Sauvignon Blanc.
- [ ] Fresh parsley (optional, small bunch) ($1): Choose bright green, crisp leaves.
Total approximate cost: $11.50
FAQ
What is the safe internal temperature to cook swordfish?
Swordfish should be cooked to an internal temperature of 63°C (145°F) to ensure it is safe to eat.
Can I poach swordfish without white wine?
Yes, you can replace white wine with additional water and lemon juice if you prefer not to use alcohol.
How do I know when the swordfish is done poaching?
The swordfish is done when it flakes easily with a fork and reaches 63°C (145°F) internally. Use a meat thermometer for best accuracy.
How can I prevent fish smell in my kitchen when cooking?
Ensure your pan has a lid to trap odors, ventilate your kitchen well, and clean all utensils promptly after use.