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Description
The lively Latin American herb, lemon, and chili sauce known as chimichurri elevates this dish to gourmet status, but the recipe is so easy, you can whip it up on a weeknight. To quickly prep the herbs, just chop off any tough ends, then measure them tender stems and all, loosely packed. Swordfish, in addition to being rich in protein and omega-3s, is also rich in bone-building vitamin D and the antioxidant selenium. While swordfish is a large fish that tends to accumulate more mercury, it can be enjoyed in moderation. However, current seafood advice recommends that pregnant and breastfeeding women and young children avoid swordfish and enjoy a variety of other seafood instead. The recipe is a Yummly original created by Rima Kleiner, MS, RDN.
Ingredients
Directions
- Preheat a grill for medium heat (350° to 450°F). Season swordfish on both sides with 1/4 tsp. each salt and pepper; set aside.
- Put parsley, cilantro, olive oil, red pepper flakes, garlic, and remaining 1/4 tsp. each salt and pepper in a food processor. Add zest and juice of 1 lemon. Pulse chimichurri until well blended. Taste and add a little more salt if you like. Cut remaining lemon into wedges. Set sauce and lemon aside.
- Oil grill grates, using tongs and a wad of paper towels with some vegetable oil. Grill swordfish with lid closed, turning it once, until fish reaches the doneness you like in the thickest part; using a thermometer, aim for 125°F for medium-rare to 145°F for medium-well, 5-7 minutes total.
- Transfer swordfish to a platter and top with some of chimichurri sauce. Cut fish into portions and serve with lemon wedges and more chimichurri on the side.
NutritionView More
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| Calories420Calories from Fat260 |
| % DAILY VALUE |
| Total Fat29g45% |
| Saturated Fat4.5g23% |
| Trans Fat0g |
| Cholesterol65mg22% |
| Sodium470mg20% |
| Potassium730mg21% |
| Protein35g |
| Calories from Fat260 |
| % DAILY VALUE |
| Total Carbohydrate8g3% |
| Dietary Fiber4g16% |
| Sugars0g |
| Vitamin A50% |
| Vitamin C130% |
| Calcium8% |
| Iron20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.