Mediterranean Grilled Swordfish with Zesty Tomato Salsa and Green Bean Salad
Experience a burst of Mediterranean flavors with our Grilled Swordfish served atop a refreshing green bean salad and vibrant spicy tomato salsa. This dish is a culinary masterpiece that brings together the rich, succulent taste of swordfish, perfectly seared to lock in the juices. The crunch of tender green beans complements the fresh, zesty salad greens, drizzled with a light lemon-olive oil dressing that adds brightness to every bite. Topping it all off is a tangy tomato salsa enriched with capers, parsley, and a hint of crushed red pepper flakes that provides a delightful kick. Perfect for a dinner party or a cozy family meal, this dish promises elegance and simplicity on your dinner table. Don't miss out on this flavor-packed experience!
N/A
Servings
390
Calories
19
Ingredients
Ingredients
Swordfish steaks
4 (6-8 ounces, 1/2 inch thick)
Olive oil
2 tablespoons (for grilling swordfish)
Salt
to taste
Black pepper
to taste (freshly ground)
Green beans
3/4 lb (cooked until tender (about 3-5 minutes))
Spring mix lettuce
1 (15 ounce) bag
Fresh lemon juice
2 tablespoons
Olive oil
5 tablespoons (for salad dressing)
Plum tomatoes
3-4 (seeded and chopped)
Capers
2 tablespoons (drained)
Red onion
1/2 cup (chopped)
Garlic clove
1 (chopped)
Flat leaf parsley
1/2 cup (chopped)
Balsamic vinegar
1-2 tablespoons (to taste)
Olive oil
6-8 tablespoons (for salsa dressing, to taste)
Crushed red pepper flakes
1/4-1/2 teaspoon (to taste)
Cucumber
1/2 (peeled, seeded and diced)
Salt
to taste
Black pepper
to taste (freshly ground)
Instructions
1
Begin by preparing the dressing for the salad. In a small bowl, whisk together 5 tablespoons of olive oil with 2 tablespoons of fresh lemon juice. Season with salt and freshly ground black pepper to taste. Set aside.
2
Next, prepare the spicy tomato salsa. In a separate bowl, combine the chopped plum tomatoes, drained capers, chopped red onion, minced garlic, diced cucumber, and chopped flat-leaf parsley. Drizzle with 1-2 tablespoons of balsamic vinegar, 6-8 tablespoons of olive oil, and add crushed red pepper flakes. Season with salt and pepper to taste, mixing well. Set aside.
3
Now, preheat your grill (or ridged griddle) to medium flame. While the grill is heating, rub the swordfish steaks with a little olive oil and season both sides with salt and freshly ground black pepper.
4
Once the grill is hot, place the swordfish steaks on it. Grill for 2-4 minutes on each side, or until the fish is cooked through and has nice grill marks. Remove the swordfish from the heat and let it rest for a moment.
5
While the fish is resting, lightly dress the cooked green beans and spring mix salad with the prepared olive oil and lemon juice dressing, mixing gently to coat.
6
To serve, place a generous pile of the dressed greens on each plate, followed by the grilled swordfish on top. Spoon the zesty tomato salsa over the swordfish, allowing the flavors to meld beautifully.
7
Serve immediately and enjoy this delightful Mediterranean dish!
Nutrition Information
25g
Fat
20g
Carbs
24g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Grilled Swordfish with Zesty Tomato Salsa?
It is a healthy seafood dish featuring grilled swordfish steaks served on a bed of green beans and spring mix salad, topped with a spicy tomato and caper salsa.
How many calories are in this swordfish recipe?
Each serving of this Mediterranean Grilled Swordfish dish contains approximately 390 calories.
How much fat is contained in a serving?
This recipe contains 25g of fat per serving.
What is the carbohydrate count for this meal?
This dish contains 20g of carbohydrates.
How much protein does this swordfish dish provide?
The recipe provides 24g of protein per serving.
How many ingredients are required for this recipe?
There are 19 individual ingredients listed for this recipe, including seasonings and oils.
How long should I grill the swordfish steaks?
Grill the swordfish steaks for 2-4 minutes on each side until cooked through and grill marks appear.
What size should the swordfish steaks be?
The recipe calls for 4 swordfish steaks, each weighing 6-8 ounces and approximately 1/2 inch thick.
What is in the zesty tomato salsa?
The salsa includes plum tomatoes, capers, red onion, garlic, cucumber, flat-leaf parsley, balsamic vinegar, olive oil, and crushed red pepper flakes.
How are the green beans prepared?
The green beans should be cooked until tender, which typically takes about 3-5 minutes.
What kind of dressing is used for the salad?
The salad is tossed in a simple dressing made of 5 tablespoons of olive oil and 2 tablespoons of fresh lemon juice, seasoned with salt and pepper.
What type of tomatoes should I use for the salsa?
The recipe recommends using 3-4 seeded and chopped plum tomatoes.
How much spring mix lettuce is needed?
The recipe uses one 15-ounce bag of spring mix lettuce.
Should the cucumber be peeled for the salsa?
Yes, the recipe specifies using half a cucumber that has been peeled, seeded, and diced.
Is the salsa spicy?
The salsa has a spicy kick due to the addition of 1/4 to 1/2 teaspoon of crushed red pepper flakes.
What type of vinegar is used in the salsa?
1-2 tablespoons of balsamic vinegar are used to add tanginess to the tomato salsa.
How do I prepare the swordfish for the grill?
Rub the steaks with a little olive oil and season both sides with salt and freshly ground black pepper.
What setting should my grill be on?
Preheat your grill or ridged griddle to a medium flame.
How much red onion is required?
The recipe calls for 1/2 cup of chopped red onion.
Should I let the swordfish rest after cooking?
Yes, remove the swordfish from the heat and let it rest for a moment before serving.
Are capers used in this dish?
Yes, 2 tablespoons of drained capers are mixed into the zesty tomato salsa.
What kind of parsley is best for this recipe?
The recipe specifies using 1/2 cup of chopped flat-leaf parsley.
How is the final dish assembled?
Place dressed greens and beans on a plate, top with a grilled swordfish steak, and spoon the salsa over the fish.
Can I use a ridged griddle if I don't have a grill?
Yes, a ridged griddle is a perfectly suitable alternative to an outdoor grill for this recipe.
How many garlic cloves are needed?
The recipe requires one chopped garlic clove for the salsa.
What are the primary tags associated with this recipe?
Tags include swordfish, grilled, mediterranean, healthy, seafood, and easy recipe.
Is this a good recipe for summer?
Yes, it is tagged as a 'summer dish' due to its fresh ingredients and grilled preparation.
Who is the chef associated with this style of recipe?
One of the tags associated with this recipe is Jamie Oliver.
Should the tomatoes be seeded?
Yes, the recipe instructions state the plum tomatoes should be seeded and chopped.
How much olive oil is used in total for the salsa dressing?
The recipe suggests using 6-8 tablespoons of olive oil for the salsa dressing, depending on your taste.