Always check the labels of the products you use.
Method
- 1
Get started. Light one chimney full of charcoal. Pour out and spread coals uniformly over half of coal grate when all the charcoal is lit plus covered using gray ash. Alternatively, set all the burners of a gas grill in order to high heat.
- 2
Step 2. Stand cooking grate in put, cover grill, and let to heat for 5 minutes. Clean plus oil grilling grate. Dry swordfish steaks well using paper towels plus gently brush them all over using oil.
- 3
Cook. Season swordfish steaks all over using salt plus, if wanted, pepper, next set over hot side of grill. Cook swordfish till first side is well seared plus the fish releases off the grill grate, around 5 minutes. Try to lightly lift it off below using a thin metal spatula or this tines of a carving fork inserted down among the grill grates if the fish sticks.
- 4
Step 4. Turn fish and repeat on second side. Heat swordfish steaks till an instant-read thermometer registers 55°C (54°C) for mid-sized, 55°C (57°C) for mid-sized-well, or 140 to 65°C (60 to 63°C) for well-done. Shift steaks to cooler side of grill in order to finish cooking, flipping plus rotating every minute or so for even cooking if this exterior is well seared before this interior of the fish reaches its final doneness.
- 5
Finish. Serve.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 10.1 g protein per 100 kcal, about 40% of energy (needs ≥ 12%)
- Sugar-free: 0 g sugars per 100 g (limit ≤ 0.5 g)
- Low salt: 0.17 g salt per 100 g (limit ≤ 0.3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 36 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 85 kcal |
| Protein | 8.6 g |
| Carbohydrate | 0 g |
| of which sugars | 0 g |
| of which free sugars | 0 g |
| Fat | 5.4 g |
| of which saturates | 2.2 g |
| Fibre | 0 g |
| Salt | 0.06 g |
Protein per 100 kcal
10.1 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
