Grilled Swordfish and Swiss Chard with Lemon Dill Wine Sauce, served on a bed of Wild Rice: a healthy, easy-to-make, and macro-balanced recipe!
Lately, I am loving to eat this dish for dinner, as it is very quick to make, easy to digest, and a great way to incorporate more proteins into your diet. And the best thing is that your kids will love it too!
Grilled Swordfish: why is it such a perfectly balanced meal?
Why do I claim that this Grilled Swordfish is such a balanced meal? Simple: it contains all the proteins, carbohydrates, fats, and veggies our bodies need to thrive!
First, the swordfish is not only high in proteins, which are essential to build and repair our muscles but is also rich in Omega3 fatty acids. These have powerful effects on both our brain and body, which range from improving our brain functions to promoting our heart health and joint mobility. This is why it is fundamental to make sure to include them in our diet.
Second, I chose to serve the fish on a bed of wild rice. Remember: carbs should not be avoided! On the contrary, you should choose the best sources of carbohydrates, which will help you reach your goals and live a more energized life! Here I opted for wild rice, mainly for two reasons. First, it is less processed than white rice. And second, due to its higher fiber content and lower glycemic index, it will keep you satisfied for longer.
Last but not least, are the sauce and sides of the fish. I opted for some Swiss Chard, which is an amazing veggie full of properties (you can read some of them in the box down below), and for a Lemon Dill Wine Sauce (If you want to find out more about the benefits of incorporating lemon into your everyday diet, check out this article!). This sauce is lighter than the traditional butter sauce, but has way more taste! Indeed, I used some delicious herbs and spices, such as dill and mustard, that help enhance the flavor of the fish.
What are you waiting for? Try this amazing recipe and let me know how you liked it!
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Ingredient Selection Tips
Swordfish
Raw swordfish steaks should be firm and present with no discolored skin or brown stains, as these may indicate that the meat is old. On the contrary, fresh raw meat should have a bright tone, that can go from white-ivory to pink-orange.
Swiss Chard
The color and appearance of the Swiss Chard leaves are the main indicators of its freshness. Fresh chard should have a strong green color, and fleshy leaves with a striking stem that can be white, red, or yellow. The leaves should then be slightly curved at their ends.
Noteworthy Health Benefits
Swordfish
Swordfish is low in fats and calories and rich in Omega 3 fatty acids, selenium, niacin, and zinc. The Omega 3 found in swordfish has a beneficial effect on heart health, and blood pressure and may even help to keep cholesterol levels in check. In addition, the Vitamin D and selenium contained in this fish can help improve bone health, as they both play an essential role in bone formation.
Like in everything, we should be moderate in consuming swordfish, as it can contain high amounts of mercury, a heavy metal that can have toxic effects on the brain. Avoid giving it to babies. If you would like to replace it with some other fish, you can always use salmon, trout, herring, and haddock.
Swiss Chard
This veggie is an excellent source of vitamins K, C, and A, as well as magnesium, manganese, copper, iron, and calcium. Because of all these precious micro-nutrients and antioxidants, swiss chard may help prevent several chronic diseases, may lower blood sugar and cholesterol levels, and is also beneficial to heart health. In addition, due to its high content of fibers, swiss chard helps to promote good gut health
Grilled Swordfish & Swiss Chard in a Lemon Dill Wine Sauce Over Wild Rice
Ingredients
- 4 Swordfish filets wild caught
- 1 bunch Swiss chard
- 3 cloves Garlic
- 1 Shallot
- 2 tbsp Olive oil or avocado oil
- 1 tbsp Arrowroot
- 1 cup White wine
- ¼ tsp Salt
- 1 Lemon zest and juice
- 2 cups Vegetable broth low-sodium
- 1 tsp Deli mustard
- 2 tbsp Fresh dill
- 1 cup Wild rice prepped
Instructions
- Heat the grill over medium high (to about 400° F).
- Brush some olive oil, salt and pepper the swordfish filets. Set aside.
- Heat a pan over medium with oil.
- Sauté the garlic and shallot until onion is translucent.
- Deglaze with some wine.
- Bring down the pan to low.
- Add the vegetable broth, lemon juice and zest, dill, mustard, and all the other seasonings.
- Bring to a simmer.
- Add the swiss chard and cook until it has wilted.
- Make an arrowroot slurry by mixing the arrowroot in a small amount of water in a small bowl.
- Remove the pan from heat and stir in the arrowroot slurry.
- Keep it warm, but do not return to a simmer.
- Add the swordfish filets to the grill. Grill them for about 5 minutes on each side, or until the fish is done. Thick filets will likely need more time.
- To assemble: add some wild rice to a plate. Top it with a swordfish filet, and then with the swiss chard and sauce. Enjoy!
Notes
Nutrition
2 thoughts on “Grilled Swordfish with Lemon Dill Wine Sauce”
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Congrats in your weight loss Caitlin!
This sounds like a yummy combination, but two questions.
1) Why swordfish? It contains one of the highest amounts of mercury of all seafood?
2) Why so salty? Almost 1000 mg of sodium per serving?
Thank you so much for commenting! And yes the weight loss was transformational! I totally understand your concerns with Swordfish, as you are correct that it has higher mercury than most fish. It also has a lot of benefits such as high selenium, Vitamin D, and omega fatty acids. You should definitely limit consuming high mercury fish to about once a month (and not consume at all if you are pregnant). More about the benefits and drawbacks here: https://www.healthline.com/nutrition/swordfish-nutrition. You could certainly swap this for Salmon or another low mercury fish (https://www.healthline.com/nutrition/mercury-content-of-fish#fish-concentrations) if you would like. Honestly, I just happened to grab it from the store and wanted to experiment with it! As for the sodium, it looks like my VA miscalculated it so we will correct the nutrition facts. Use a low sodium broth and that should help. Thanks for pointing this all out – I will add it to the article.