Mediterranean Simple
Grilled Swordfish with Caper & Lemon Butter
Meaty, steak-like fish that handles high heat perfectly. Char marks from the griddle meet a sharp, salty caper butter sauce.
Prep 5m
Cook 10m
Serves 2
Rachel's 8/10
£8.25 /portion
gluten-free high-protein low-carb quick mediterranean
High Protein (>50g) Low Carb
440 kcal
Protein 50g
Fat 24g
Sat 10g Omega-3 1.2g
Carbs 6g
Fibre 2g Sugar 3g
Fibre 2g
Sugar 3g
Sodium 520mg
Vitamin A 15%
Vitamin C 30%
Vitamin D 95%
Vitamin K 20%
Vitamin B6 25%
Vitamin B12 40%
Folate 10%
Iron 10%
Calcium 5%
Magnesium 20%
Potassium 20%
Zinc 10%
Selenium 110%
Servings
2
Ingredients
Protein
- 400g Swordfish Steak — 2 steaks
Fresh
- 1 Courgette — peeled into ribbons
- 1 Lemon
Pantry
- 50g Butter
- 30g Capers
- 10ml Olive Oil
Method
01
Peel courgette into long ribbons. Brush swordfish with oil, season with salt and pepper.
02
Get a griddle pan screaming hot. Grill swordfish for 4–5 minutes per side until you get deep char marks.
Swordfish is meaty enough to handle high heat — treat it like a steak.
03
Melt butter in a small pan. Add capers and the juice of half a lemon. Swirl until emulsified into a glossy sauce.
04
Flash-fry courgette ribbons in a hot pan for 60 seconds — keep them crunchy.
05
Pile courgette ribbons on plates. Place charred swordfish on top. Pour the sharp, salty caper butter sauce over the fish.
Mediterranean · dinner