Equipment
* optional
Ingredients
Lemon-Herb Dressing
- 60 ml extra virgin olive oil
- 30 ml lemon juice
- 1 lemon zest
- 1 garlic clove, grated
- 2 g dried oregano
- 10 g fresh parsley, finely chopped
- 3 g sea salt
- 1 g black pepper, freshly cracked
Tomato Salad
- 600 g heirloom tomatoes, cut into wedges or large chunks
- 60 g red onion, very thinly sliced
- 15 g fresh basil leaves, torn
Swordfish
- 4 swordfish steaks, room temperature
- 15 ml olive oil
- salt
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 204 kcal
- Protein
- 2 g
- Carbohydrates
- 9 g
- Fat
- 19 g
- Fiber
- 3 g
- Sugar
- 7 g
- Sodium
- 301 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 14 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 427 mg
- Calcium
- 40 mg
- Iron
- 1.1 mg
- Magnesium
- 22 mg
- Phosphorus
- 41 mg
- Zinc
- 0.3 mg
- Vitamin A
- 21 mcg
- Vitamin C
- 28 mg
- Vitamin E
- 2.9 mg
- Vitamin K
- 71 mcg
- Vitamin B6
- 0.0 mg
- Thiamin
- 0.01 mg
- Riboflavin
- 0.01 mg
- Niacin
- 0.1 mg
- Folate
- 9 mcg
- Water
- 26 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat your grill to high heat (approx. 230°C/450°F). While heating, ensure grill grates are scraped very clean.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, grated garlic, dried oregano, chopped parsley, salt, and pepper to create the dressing.
Combine the tomato wedges and sliced red onion in a large bowl. Pour half of the dressing over the vegetables and toss gently to coat. Let this sit while cooking the fish to allow flavors to meld.
Pat the swordfish steaks very dry with paper towels. Brush both sides with the 15ml of olive oil and season generously with salt.
Place the swordfish on the hot grill. Cook undisturbed for 3-4 minutes until distinct grill marks appear and the fish releases easily from the grate.
Flip the steaks and cook for another 3-4 minutes. The fish is done when the internal temperature reaches 57°C (135°F) for moist medium, or continues to 63°C (145°F) for full food safety compliance. Avoid overcooking.
Transfer the fish to a plate and let rest for 3-5 minutes. Just before serving, toss the fresh torn basil into the tomato salad.
Plate the swordfish steaks alongside the tomato salad. Drizzle the remaining dressing over the hot fish.
Chef's Notes
- Swordfish is dense and meaty, often called the 'steak of the sea.' Treat it like beef—high heat and a good rest period are essential.
- Never refrigerate your tomatoes before using them in the salad; cold temperatures destroy their enzymatic flavor compounds and make the texture mealy.
- If you cannot find swordfish, tuna steaks or mahi-mahi are excellent substantial alternatives for this recipe.
- Adding the basil at the very last second prevents it from bruising and turning black from the acidity in the dressing.
Storage
Refrigerator: 2 days — Store fish and salad in separate airtight containers. The salad will release liquid over time.
Reheating: Gently warm fish in a low oven or eat cold flaked over salad. Do not microwave high heat to avoid rubbery texture.
Troubleshooting
Fish sticks to the grill
Cause: Grill grates were not hot enough, not clean, or the fish was moved too early.
Fix: Use a thin metal spatula to carefully scrape between the flesh and the grate; if it resists, give it 30 more seconds.
Prevention: Ensure high heat, clean grates thoroughly, oil the fish (not just the grate), and wait for the crust to form before flipping.
Fish is dry and rubbery
Cause: Overcooked.
Fix: Flake the fish into small pieces and toss directly into the dressing and salad to add moisture.
Prevention: Use a thermometer and pull fish off heat when it hits 57°C/135°F (carryover will take it higher).
Cultural Context
In Southern Italy, particularly Sicily and Calabria, 'Pesce Spada' (swordfish) is a celebrated summer staple. The combination of grilled fish with a crude salad ('insalata cruda') of tomatoes represents the essence of Mediterranean coastal cooking: relying on the absolute freshness of minimal ingredients rather than complex sauces.
