Main Dish

Grilled Swordfish Salmoriglio with Blood Orange

Name: Grilled Swordfish Salmoriglio with Blood Orange
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Cuisine: Italy · Sicily
Ingredients: 2 × 160 g swordfish steaks, 2 cm thick; 30 ml extra virgin olive oil; 20 ml lemon juice, plus zest; 3 g dried Sicilian oregano; 1 clove garlic, finely grated; 8 g flat-leaf parsley, finely chopped; 1 blood orange, sliced into rounds; 80 g wild rocket and young chard leaves

Straits-of-Messina grilling at its leanest — omega-3 protein, oregano and citrus in place of salt.

25 min 2 servings 195 kcal per serving

Ingredients

2 × 160 gswordfish steaks, 2 cm thick
30 mlextra virgin olive oil
20 mllemon juice, plus zest
3 gdried Sicilian oregano
1 clovegarlic, finely grated
8 gflat-leaf parsley, finely chopped
1blood orange, sliced into rounds
80 gwild rocket and young chard leaves

Method

01
Whisk the olive oil, lemon juice, zest, oregano, garlic and parsley with a tablespoon of warm water into a loose salmoriglio.
02
Brush the swordfish with a third of the sauce and let it sit for 10 minutes at room temperature.
03
Heat a ridged grill pan until it just smokes.
04
Grill the steaks 3 minutes on the first side without moving them, then 2 minutes on the second, until just opaque at the centre.
05
Rest 2 minutes, then spoon over the remaining salmoriglio.
06
Serve on rocket and chard with blood orange rounds and cracked black pepper.

Why this dish works

Grilled Swordfish Salmoriglio with Blood Orange is built for 2 servings and lands at roughly 195 kcal per plate, with 41g protein, 9g carbohydrate and 21g fat across the recipe. It comes together in about 25 minutes using 8 whole-food ingredients — led by swordfish steaks, 2 cm thick, extra virgin olive oil, lemon juice, plus zest — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The main dish sits inside our Italy · Sicily collection and carries the High-Protein, Gluten-Free, Low-Glycemic, Anti-Inflammatory, Blood Pressure tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 6 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

Complete the meal