Grilled Swordfish with Cauliflower
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in under an hour and tastes like you spent all day in the kitchen. Swordfish is a hearty fish that holds up beautifully to grilling, and it's packed with omega 3 fatty acids that are wonderful for heart health. I love how the charred exterior gets a crispy panko crust while staying tender inside, paired with roasted cauliflower that becomes almost caramelized. The lemon and fresh thyme brighten everything up, and honestly, this meal is so simple and elegant that it impresses guests without any fuss.
Ella x
Ingredients
- 4 piecesswordfish steaks(6 oz each, 1.5 inches thick)
- 1 poundcauliflower florets(cut into 1.5-inch pieces)
- 6 tablespoonsolive oil
- 2lemon(juiced and zested)
- 2 tablespoonsfresh thyme(chopped)
- 4garlic cloves(minced)
- 118 mlpanko breadcrumbs
- 59 mlcapers(drained)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred pepper flakes
- 2 tablespoonsbutter
- 3 tablespoonsfresh parsley(chopped)
Detail level
Instructions
- 1
Preheat your oven to 425°F and line a baking sheet with parchment paper. Toss cauliflower florets with 3 tablespoons olive oil, half the minced garlic, salt, and pepper. Spread on the prepared baking sheet and roast for 20-22 minutes until golden and tender.
Tip: Roast the cauliflower first so it finishes cooking at the same time as the swordfish.
- 2
While cauliflower roasts, pat the swordfish steaks dry with paper towels. Combine lemon zest, fresh thyme, sea salt, black pepper, and red pepper flakes in a small bowl.
Tip: Drying the fish ensures better browning and crust formation on the grill or pan.
- 3
Season both sides of each swordfish steak generously with the lemon-herb mixture, pressing gently so it adheres to the fish.
- 4
Heat 2 tablespoons of olive oil in a large cast-iron skillet or grill pan over medium-high heat until shimmering. Once hot, carefully place swordfish steaks in the pan.
Tip: Don't move the fish around too much; let it develop a golden crust for 4-5 minutes.
- 5
Cook the swordfish for 4-5 minutes on the first side without disturbing it. Flip and cook for an additional 3-4 minutes on the second side until cooked through and opaque in the center.
Tip: Swordfish is best served slightly firm; don't overcook or it will become dry.
- 6
In a small skillet, melt butter with 1 tablespoon olive oil and sauté the remaining garlic for 30 seconds until fragrant. Add the roasted cauliflower, capers, lemon juice, and half the fresh parsley. Toss gently for 1 minute to combine.
Tip: The capers add a briny depth that complements the mild swordfish beautifully.
- 7
Divide the cauliflower mixture among four serving plates. Top each with a swordfish steak and drizzle with any pan juices. Garnish with remaining fresh parsley and additional lemon zest.
Tip: A squeeze of fresh lemon at the table brightens all the flavors.
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