Grilled Swordfish Kabobs with Vegetables

By Sally Cameron on June 04, 2013

Fish & Seafood, the daniel plan

Grilled Swordfish Kabobs with Vegetables is an easy and tasty summer dinner.  Swordfish is meaty, thick and holds up well to grilling. Best of all, it takes just a few minutes of cooking time. No grill? No problem. Use your oven broiler instead.

Swordfish Kabobs | afoodcentriclife.com

Grilled Swordfish Kabobs with Vegetables

My goal at the fish market was to buy fresh wild salmon (which I did), but I couldn’t resist the glistening fresh swordfish. Temptation won and I happily brought both home. Once a favorite fish I enjoyed regularly, swordfish has become a rare indulgence. Not because of availability, but because of elevated mercury.  I discovered years ago that my mercury levels were off the chart. So while I still love swordfish, I rarely treat myself.

Seafood – Healthy But Choose Carefully

Seafood is an enjoyable part of a healthy diet and a good source of lean protein.  But while most fish and shellfish contain trace amounts of mercury, swordfish is on lists for highest mercury levels including shark, tilefish, tuna, king mackerel and orange roughy. I am not writing this to give you one more worry about food, but to help you make best choices you you and your family.

Mercury occurs naturally in our environment. It is also released into the air from industrial pollution. It ends up in our oceans and into the fish we enjoy. As swordfish are large, predatory fish that live a long time, their mercury levels are higher than smaller fish because they are higher on the food chain. Enough tough news. As I said, it’s a welcome treat. And I enjoy every bite when I do eat swordfish.

Prepare the Kabobs

Cut your fish and vegetables into good sized chunks, about 1 1/4″ or so in size. If you are using bamboo skewers, soak them in water for 30 minutes to reduce burning the skewers. Otherwise use metal skewers. For vegetables, use zucchini  red onion, colorful bell peppers. Lots of color means lots of good nutrients.

Before grilling, brush kabobs with olive oil and sprinkle with salt and pepper. Grill kabobs on a hot, clean and oiled grill for a minute or two per side, turning them for even cooking. The fish will be golden and a little firm to the touch when done. The edges of the vegetables may be blackened a bit.

For the broiler, set the oven rack one notch down from the highest level. Pre-heat the broiler. Place kabobs on a rimmed baking sheet covered with foil (for easy clean up) and broil, turning occasionally, until the fish golden and a little firm to the touch.

Before serving, drizzle with fresh olive oil and a sprinkle of fresh chopped herbs. Alternatively, serve with a lemony rosemary and mustard vinaigrette as a sauce. The recipe is below. It’s good on a side green salad as well.

Swordfish Kabobs

 

Nutrition Facts
Grilled Swordfish Kabobs with Vegetables
Amount Per Serving
Calories 184 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Sodium 31mg1%
Potassium 587mg17%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 8g9%
Protein 3g6%
Vitamin A 2210IU44%
Vitamin C 109mg132%
Calcium 36mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Grilled Swordfish Kabobs with Vegetables

Swordfish is meaty, thick and holds up well to grilling skewered with vegetables and brushed with olive oil. Best of all, it takes just a few minutes of cooking time. No grill? No problem. Use your oven broiler instead. The vinaigrette is an option. Serve as a sauce, and over a green salad as well. Brown or a wild-brown rice blend makes a nice side dish.
Course Seafood
Cuisine American
Keyword grilled, kabob, swordfish
Prep Time 15 minutes
Cook Time 10 minutes
Servings 4
Calories 184kcal

Ingredients

Kabobs

  • 1 -1 1/2 pounds thick swordfish
  • 2-3 bell peppers red, orange or yellow combination
  • 2 large zucchini
  • 1 small red onion
  • 1 tablespoon olive oil
  • Salt and pepper

Vinagrette (optional)

  • 3 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon finely chopped fresh rosemary or thyme optional
  • 1 small garlic clove finely chopped
  • salt and pepper

Instructions

  • If using bamboo skewers, soak in water for about 30 minutes to reduce burning, or use thin metal skewers for kabobs. While the skewers are soaking, make the vinaigrette if using. Whisk all vinaigrette ingredients together in a small bowl.
  • Trim skin, if any, from fish and discard. Cut fish into approximately 1 1/4″ cubes. Cut peppers into about the same size. Cut zucchini into thick pieces about 3/4″ thick. Cut red onion into chunks. It will fall apart, but don’t worry. Work with the pieces. Thread pieces of fish and vegetables onto skewers alternating for color.
  • Heat the grill or broiler for a few minutes until hot. Brush kabobs with olive oil and sprinkle with salt and pepper. Grill or broil until done, about 1-2 minutes per side, until the fish is almost firm and the vegetables have crisp brown edges.
  • Serve with a brush of fresh olive oil or the vinaigrette.

Nutrition

Calories: 184kcal | Carbohydrates: 12g | Protein: 3g | Fat: 15g | Saturated Fat: 2g | Sodium: 31mg | Potassium: 587mg | Fiber: 3g | Sugar: 8g | Vitamin A: 2210IU | Vitamin C: 109mg | Calcium: 36mg | Iron: 1mg
1 Comment
  1. Madonna/aka/Ms. Lemon - June 4th, 2013

    This looks so good. My neighbor thinned his garden and gave me a couple rosemary plants. He suggested I use the “woody” stems for skewers and the tender for my scones. I have not tried it yet, but this looks like the dish to test the idea.

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