Perfectly Broiled Swordfish with Savory Gravy
Nutritional value per serving
Calories350kcal
Carbs8gram
Fat15gram
Protein40gram
Ingredients
- Swordfish fillets (fresh or thawed) - look for firm, moist flesh with no off smell2 pieces (about 6 oz each)
- Olive oil - extra virgin for best flavor2 tbsp
- Salt - kosher or sea salt preferred1 tsp
- Black pepper - freshly ground0.5 tsp
- Butter - unsalted2 tbsp
- All-purpose flour1 tbsp
- Garlic - finely minced, fresh is best1 clove
- Chicken or vegetable broth - low sodium recommended1 cup
- Lemon juice - fresh squeezed1 tbsp
- Fresh parsley - chopped, optional for garnish1 tbsp
This easy broiled swordfish fillet recipe pairs tender, juicy fish with a rich, savory gravy that elevates the meal to restaurant quality. Swordfish is a firm, meaty fish that's excellent for broiling as it holds together well and cooks quickly. The recipe includes precise steps to ensure your swordfish is cooked to a safe internal temperature of 63°C (145°F), guaranteeing safety and optimal flavor. The gravy is a delicious complement made from simple pantry ingredients, adding moisture and depth. The total cost of ingredients is approximately $15 (about €14, £12, ₹1220). The dish contains about 350 calories per serving, making it suitable for a balanced diet focusing on protein and moderate fat intake. Complexity: Easy. Total cooking time: around 25 minutes, including prep and broiling time. Ideal for home cooks looking for an impressive yet straightforward seafood recipe.
Preparation instructions
Prepare the Broiler and Swordfish
1Set your oven to broil on high and position the oven rack so the swordfish will be about 5-6 inches from the heating element. Pat the swordfish dry with paper towels to help it brown nicely. Brush both sides with olive oil, then season evenly with salt and black pepper. Let it rest while the broiler preheats (about 5 minutes). This will ensure even cooking and a flavorful crust.
Broil the Swordfish
2Place the swordfish fillets on a broiler pan or baking sheet lined with foil for easy cleanup. Broil for about 5-6 minutes per side. Flip carefully using a wide spatula to avoid breaking the fillets. Swordfish is done when it reaches an internal temperature of 63°C (145°F) and flakes easily with a fork but is still moist inside. Use a meat thermometer to check the temperature accurately.
Make the Gravy
3While the swordfish broils, melt butter in a small saucepan over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant but not browned. Stir in the flour and cook for 1 minute to form a roux, whisking constantly to prevent lumps. Slowly whisk in the chicken broth. Cook for 3-4 minutes, stirring, until the gravy thickens. Remove from heat and stir in lemon juice and chopped parsley for freshness and brightness.
Serve the Dish
4Once the swordfish is cooked, transfer it to serving plates. Spoon the warm gravy generously over the fillets. Serve immediately with your choice of sides like steamed vegetables or rice. Enjoy your perfectly broiled swordfish with savory homemade gravy!
Cooking Tips
1To prevent cross-contamination, use separate cutting boards for raw fish and other ingredients, and wash your hands thoroughly after handling raw swordfish.
2If you don't have a broiler pan, a wire rack placed over a baking sheet works well to allow heat to circulate and fat to drip away from the fish.
3For extra flavor, marinate the swordfish briefly in lemon juice, olive oil, and herbs before broiling, but do not marinate for more than 30 minutes as the acid can start to cook the fish.
4If you prefer, substitute chicken broth with vegetable broth or white wine for a different gravy flavor.
Equipment Needed
- Oven with broiler setting
- Broiler pan or baking sheet
- Meat thermometer
- Small saucepan
- Whisk
- Spatula
- Knife and cutting board
Shopping List
- [ ] Swordfish fillets ($10) - Choose fillets that are firm and moist without any fishy odor. Fresh is best, but vacuum-packed frozen swordfish can be thawed safely.
- [ ] Olive oil ($0.50) - Extra virgin olive oil for better flavor.
- [ ] Unsalted butter ($0.50) - Check for fresh packaging.
- [ ] Garlic ($0.20) - Choose firm bulbs without mold or shriveling.
- [ ] Chicken or vegetable broth ($3) - Low sodium for better control of salt in cooking.
- [ ] Lemon ($0.50) - Fresh lemons for juice and optional zest.
- [ ] Fresh parsley ($0.50) - Bright green leaves without wilting.
- [ ] Salt and pepper (pantry staples)
Estimated Total Cost: $15
FAQ
How do I know when swordfish is fully cooked and safe to eat?
Swordfish is safe to eat when it reaches an internal temperature of 63°C (145°F). It should be opaque and flake easily with a fork but still moist. Using a meat thermometer is the best way to ensure it's perfectly cooked.
Can I use frozen swordfish for this recipe?
Yes, you can use frozen swordfish fillets. Make sure to thaw them completely in the refrigerator before cooking to ensure even cooking and safety.
What can I substitute for chicken broth in the gravy?
You can substitute chicken broth with vegetable broth for a vegetarian option or white wine for added depth of flavor.
How can I avoid my swordfish from drying out?
Avoid overcooking by monitoring the internal temperature closely with a thermometer and broiling no more than 5-6 minutes per side. Also, brushing the fish with olive oil helps retain moisture.
Is it necessary to use a broiler pan?
A broiler pan helps fat drip away and allows air circulation for even cooking, but if you don't have one, a wire rack placed over a baking sheet works well as an alternative.