Garlic-Infused Crispy Air Fryer Swordfish Fillet
Nutritional value per serving
Calories280kcal
Carbs2gram
Fat11gram
Protein38gram
Ingredients
- Fresh swordfish fillet200 g
- Garlic cloves (preferably fresh and firm)3 piece
- Extra virgin olive oil (choose a good quality for best flavor)2 tbsp
- Lemon juice (freshly squeezed)1 tbsp
- Fresh parsley (if available for garnish)1 tbsp
- Salt (preferably sea salt)to taste n/a
- Black pepper (freshly ground)to taste n/a
This Garlic-Infused Crispy Air Fryer Swordfish Fillet recipe is perfect for home cooks looking to prepare a healthy, tasty fish dish without hassle. The air fryer crisps the garlic seasoned swordfish perfectly while keeping the inside juicy. You'll need simple ingredients like fresh swordfish, garlic, olive oil, and herbs. The total cost of ingredients is approximately $14, €12, £10, and ₹1100. Each serving provides roughly 280 kcal, packed with protein and low in carbs, making it ideal for a balanced diet. The recipe is easy in difficulty and takes about 25 minutes in total, including preparation and cooking time.
Preparation instructions
Prepare the swordfish and garlic
1Start by patting the swordfish fillets dry with a paper towel to remove excess moisture; this helps in getting a crispy outer layer. Peel and finely mince the garlic cloves to allow the garlic flavor to infuse the fish during cooking.
Marinate the swordfish
2In a small bowl, mix the extra virgin olive oil with the minced garlic and freshly squeezed lemon juice. Brush this mixture evenly over the swordfish fillets. Season both sides with salt and freshly ground black pepper. Let it marinate for about 5 minutes at room temperature to absorb the flavors.
Preheat the air fryer
3Preheat your air fryer to 200°C (390°F) for about 3-5 minutes. This step ensures your swordfish starts cooking immediately and helps achieve a nice sear.
Air fry the swordfish
4Place the marinated swordfish fillets in the air fryer basket in a single layer, making sure they do not overlap for even cooking. Cook for 8-10 minutes, flipping halfway through to ensure both sides get golden and crispy. Swordfish is cooked safely when the internal temperature reaches 63°C (145°F). Use a food thermometer to check this if possible.
Check for doneness and rest
5Once the internal temperature reaches the safe 63°C (145°F), carefully remove the swordfish from the air fryer. Let it rest for 2-3 minutes; resting helps the juices redistribute, keeping the fish moist and tender.
Serve and garnish
6Transfer the swordfish fillets onto a serving plate. Garnish with freshly chopped parsley for a burst of color and fresh flavor. Serve immediately with your favorite side dishes.
Cooking Tips
-Use fresh swordfish for the best texture and flavor; frozen swordfish can be used but thaw thoroughly before cooking.
-Avoid overcrowding the air fryer basket to allow hot air to circulate and cook the fish evenly.
-Always use a food thermometer to check that the swordfish reaches a safe internal temperature of 63°C (145°F) to prevent foodborne illness.
-If you don’t have fresh parsley, dried herbs like thyme or oregano can add a nice touch.
-For a citrusy twist, sprinkle some lemon zest over the cooked fish before serving.
Equipment
- Air fryer
- Small bowl
- Knife and cutting board
- Cooking brush
- Food thermometer (recommended)
Shopping List
- [ ] Fresh swordfish fillet (200g) - Approx. $12.00. Choose firm, moist, and shiny flesh without discoloration.
- [ ] Fresh garlic cloves (3 pieces) - Approx. $0.30. Select firm cloves with no sprouts.
- [ ] Extra virgin olive oil - Approx. $1.00 for needed quantity. Use high-quality for best flavor.
- [ ] Fresh lemon (1) - Approx. $0.50. Choose heavy lemons with thin skin for juiciness.
- [ ] Fresh parsley (small bunch) - Approx. $0.50. Look for bright green leaves without wilting.
- [ ] Salt and black pepper (pantry staples) - Cost negligible.
Total cost: Approx. $14.00
FAQ
Can I use frozen swordfish for this recipe?
Yes, you can use frozen swordfish. Make sure it is fully thawed and patted dry before cooking for best results.
How do I know if the swordfish is cooked properly?
The safest way is to use a food thermometer measuring an internal temperature of 63°C (145°F). The fish should be opaque and flake easily with a fork.
Can I substitute swordfish with another type of fish?
Yes, thick firm fish like mahi-mahi, halibut, or tuna steaks work well in the air fryer with this method.
What if I don't have an air fryer?
You can cook the marinated swordfish on a grill or stovetop pan over medium-high heat for about 3-4 minutes per side until cooked through.