Grilled Swordfish with Bruschetta Sauce
We love meals that are quick to prepare but full of flavor and nutrition. Meaty grilled swordfish melds beautifully with a fresh tangy “bruschetta” style topping. The tomato sauce can be made in advance and the flavors improve as they marinate in the fridge. The fish cooks in only 8-10 minutes, making it a perfect weeknight supper. Swordfish is rich in Omega -3s which are both filling and satisfying, as well as heart healthy.
Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Tomato | 1 medium (123g) | 22 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Swordfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 Large Beefsteak Tomatoes, Chopped
- 1 clove Garlic, Minced
- 1 Large Shallot, Chopped
- 2 Tablespoons Fresh Basil, Chopped
- ¼ teaspoons Sea Salt
- 2 Tablespoons Balsamic Vinegar
- 8 ounces, weight Fresh Swordfish Steak, About 1” Thick