Grilled Swordfish

A firm, dense texture that flakes away under the fork. Sharp grill marks provide a smoky note that contrasts with vibrant lemon and the wild scent of oregano.

• Prep time: 15 min
• Cook time: 6 min
• Difficulty: Easy
• Calories: 396
• Protein: 35 g
• Carbs: 5 g
• Fat: 26 g

Ingredients

• 720 g Swordfish ( in 2cm thick steaks )
• 60 ml Extra virgin olive oil
• 1 piece Citrus limon (L.) Burm. f. ( juiced )
• 1 piece Garlic ( very finely minced )
• 1 tbsp Oregano ( dried )
• 1 tbsp Flat-leaf parsley ( chopped )
• 2 pinch Fleur de sel
• 1 pinch Black pepper ground
• 1 tbsp Capers ( rinsed and chopped )

Instructions

1. Salmoriglio preparation

   In a bowl, emulsify the olive oil with the lemon juice. Finely chop the garlic, flat parsley, and previously rinsed capers, then add them with the oregano. Whisk vigorously until the sauce becomes slightly cloudy and bound.

2. Searing the swordfish

   Heat your grill or a cast-iron skillet until a light smoke escapes. Brush the swordfish slices with a little oil. Place the fish: it should sear instantly. Let mark for 3 minutes without moving to get beautiful brown streaks.

3. Cooking to the core

   Flip the slices. The flesh should remain pink in the center to avoid drying out. When the fish resists slightly under finger pressure but remains flexible, remove from heat. Immediately drizzle with half of the salmoriglio so the heat infuses the flavors.

Chef's tips

• Take the fish out of the fridge 20 minutes before cooking to avoid thermal shock.
• Never pierce the fish with a fork, use a spatula to keep the juices inside.

Storage

Eat immediately. Grilled fish does not reheat well, becoming dry and cottony.