Diabetes Forecast

Grilled Swordfish With Pepper Topping

Per Serving

Grilled Swordfish With Pepper Topping

Makes: 2 servings
Serving Size: 4 oz fish
Calories 190
Fat 8 g
Saturated Fat 1.7 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 1 g
Sugars 4 g
Cholesterol 45 mg
Sodium 210 mg
Potassium 530 mg
Protein 23 g
Phosphorus 320 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 3, Fat 0.5
  • Makes: 2 servings
  • Serving Size: 4 oz fish
  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes
  • Marinating Time: 1 hour


1 lb. swordfish, cut into 4 pieces
1/3 cup fresh orange juice
1 Tbsp. fresh lemon juice (squeeze half the lemon for juice; reserve half to grill)
1 Tbsp. olive oil
1/4 tsp. cayenne pepper
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
Cooking spray
1 med. red bell pepper, halved, cored, and seeded
1 med. orange or yellow bell pepper, halved, cored, and seeded
1 tsp. small capers, drained
2 scallions, minced*
1/2 tsp. balsamic vinegar
1/2 tsp. olive oil


  1. In a nonreactive pan (such as stainless steel), place the swordfish with the orange and lemon juices, olive oil, cayenne pepper, salt, and black pepper. Marinate in the refrigerator for 1 hour, flipping the fish after 30 minutes.
  2. Coat an outdoor grill with cooking spray and set the rack 6 inches from the heat source. Set the heat to medium high. Alternatively, coat an indoor grill pan with cooking spray and place it over medium-high heat.
  3. Place the halved peppers, skin side down, and the half lemon on the grill. Grill the peppers until the skin is blackened, about 5 to 8 minutes. Grill the half lemon just until grill marks appear. Place the peppers in a bowl, cover with plastic wrap, and set aside. This will loosen the skin.
  4. Drain the swordfish and discard the marinade. Grill the swordfish for 6 to 7 minutes, flip it, and grill for 6 to 7 minutes more, until it’s opaque in the center. Remove the swordfish from the grill.* Keep 2 pieces warm.
  5. With your fingertips, peel the blackened skin from the peppers; discard the skin. Thinly slice the peppers.*
  6. Combine the peppers with the capers and 1 minced scallion. Stir in the balsamic vinegar and the 1/2 tsp of olive oil. Cut the grilled lemon half into two wedges. Top each grilled swordfish steak with the pepper mixture and serve with a lemon wedge.

*Place half in a tightly sealed container and refrigerate for use in our Grilled Swordfish Salad recipe.


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