Grilled Swordfish Salad

Grilled Swordfish and Arugula Tomato Salad
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Grilled swordfish makes an excellent choice for a summer salad. It is light, refreshing and healthy! For me, it is one of my favorite summer salads on a busy weekday.

Swordfish can be made using a grill pan or on an outside grill. The taste of swordfish is mild with a meaty texture. However, there is a bloodline (the red part) that can be more fishy tasting. You can trim this off if you like.

I like serving the grilled swordfish with our white wine lemon vinaigrette on a bed of arugula and tomatoes.

Grilled Swordfish Salad

Prep Time 10 mins Cook Time 10 mins Rest Time 5 mins Total Time 25 mins
Servings: 2


Grilled swordfish served on a bed of arugula and tomatoes dressed with a white wine and lemon vinaigrette. 


Swordfish Salad



  1. Prepare the swordfish

    If using frozen swordfish thaw in the fridge overnight. Before cooking the fish place out at room temperature for 20 minutes. It is important for the fish to be close to room temperature to ensure even cooking. 

    Before cooking pat dry with a paper towel then season both sides with olive oil, salt and pepper. 

  2. Grill the swordfish

    Preheat a grill pan on medium high for 10 minutes. Once the grill pan is hot add the swordfish. Do not move and cook on the first side for 5 minutes or until yo you see the fish is cooked halfway up from the bottom. Carefully flip and cook the other side for 5 minutes. The fish is done when the internal temperature is 145 F. 

    Follow the same steps for cooking on a grill outside.
  3. Let the swordfish rest

    Remove the fish from the grill and place on a dish or serving tray. Drizzle with extra virgin olive oil, lemon juice and salt to prevent it from drying out. Let rest for 5 minutes. 

  4. Prepare the vinaigrette

    In a glass jar or plastic container add the lemon juice, olive oil, white wine vinegar, salt and oregano. Shake vigorously to emulsify. 

    This is a cheater emulsification and will not last. If the oil starts to separate simply shake again before serving. It will last in the fridge for a couple days if there are leftovers.
  5. Prepare the salad

    Add the arugula and halved cherry tomatoes on a plate. Spoon over the vinaigrette and top with the swordfish. 

    Serve with extra lemon juice. 

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