KitchenGrilled Swordfish in Lemon Caper Sauce: A Tasty and Healthy Recipe

Grilled Swordfish in Lemon Caper Sauce: A Tasty and Healthy Recipe

You’ve been craving something healthy yet full of flavor for dinner. You want a dish that’s quick to make but impressive enough to serve to guests. Look no further than Grilled Swordfish in Lemon Caper Sauce recipe. This recipe ticks all the boxes. Swordfish is a meaty fish that stands up well to bold flavors. Grilling gives it a delicious smoky char while keeping it moist. The lemon caper sauce provides a bright, tangy finish.

The Health Benefits of Eating Swordfish

Grilled Swordfish in Lemon Caper Sauce will make your taste buds sing. Swordfish has a mild flavor and meaty texture that pairs perfectly with the tangy lemon and briny capers in this dish.  

Ingredients

For the marinade, you’ll need:

– 1/3 cup fresh lemon juice 

– 1/3 cup extra virgin olive oil

– 3 tablespoons capers, rinsed   

– 3 cloves garlic, minced

– Salt and freshly ground black pepper to taste

For the swordfish:

– 4 (6-ounce) swordfish steaks, about 1 inch thick

– 2 lemons, sliced

Instructions

1. In a large resealable plastic bag, combine the lemon juice, olive oil, capers, garlic, salt, and pepper. Add the swordfish steaks and turn to coat. Marinate in the refrigerator for at least 30 minutes or up to 2 hours.

2. Preheat a grill, grill pan, or broiler to medium-high heat. Remove the swordfish from the marinade and pat dry with paper towels; discard the marinade. 

3. Grill the swordfish until opaque and flakes easily with a fork, about 5 to 7 minutes per side. Garnish with lemon slices and capers.

This delicious, healthy meal is packed with protein and heart-healthy fats. The fresh, zesty flavors are perfect for a summer evening. Your friends and family will surely be asking for seconds! Why not double the recipe? There will be no complaints.

How to Make the Best Grilled Swordfish in Lemon Caper Sauce

Swordfish is not only delicious, it’s good for you too. Here are some of the top health benefits of adding grilled swordfish to your diet:  

Omega-3 Fatty Acids 

Swordfish is an excellent source of omega-3 fatty acids, especially EPA and DHA. These healthy fats are anti-inflammatory, meaning they can help reduce inflammation in your body that can lead to disease. Omega-3s are also great for your heart, brain, and eyes.  

Selenium  

Swordfish contains high amounts of selenium, an important mineral that acts as an antioxidant in your body. Antioxidants help prevent cell damage from harmful free radicals. Getting enough selenium may help reduce the risk of certain cancers and support thyroid health.  

B Vitamins   

Grilled swordfish also provides several B vitamins, including B3, B6 and B12. These vitamins are important for breaking down carbohydrates and proteins to produce energy, as well as proper nervous system and red blood cell function. A deficiency in B vitamins can lead to fatigue, anemia and poor cognition.  

Protein Powerhouse

A 3 ounce serving of swordfish contains 26 grams of protein, over half of the daily needs for an average adult. Protein is essential for building and repairing muscle, bone, blood, and cartilage. It helps you feel full and satisfied after eating to prevent overeating and maintain a healthy weight.  

As you can see, swordfish offers some impressive nutritional benefits in addition to its great taste. Make this healthy and delicious seafood a regular part of your diet. Your body and taste buds will thank you!

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