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  • Healthy Serving: Recipe Directory

  • Grilled Swordfish with Red Pepper Salsa

  • This recipe also work well with mahi-mahi or halibut.


    • 4 6-ounce swordfish fillets
    • 8 ounce bottle fat-free Italian dressing
    • 1 lemon zest; cut in julienne strips
    • Sprigs of fresh cilantro

    Marinate fish in dressing for 1 hour. Grill 4 minutes on each side or until the fish springs back to the touch.

    Red Pepper Salsa

    • 1 medium roasted red pepper
    • 2 teaspoons fresh oregano; finely chopped
    • 2 tablespoons red wine vinegar
    • 1/2 jalapeno pepper; seeded and minced
    • 1/2 cup fresh diced tomato (peeled and seeded)
    • 1/4 red onion; finely chopped
    • 1 clove garlic; finely chopped

    Soak oregano in red wine vinegar for 10 minutes. Dice red pepper into 1/2-inch pieces. Stir vinegar mixture with the red pepper, jalapeno pepper, tomato, red onion and garlic.

    When ready to serve, place 2 tablespoons of salsa on each fillet. Garnish with lemon zest and cilantro.

    Per serving:

    • Calories: 316
    • Cholesterol: 86 mg
    • Fat: 9 g
    • Sodium: 196 mg

    Recipe from The Miriam Hospital.

    Important Health Advisory: The U.S. Food and Drug Administration (FDA) advises pregnant women, women of childbearing age who may become pregnant, nursing mothers and young children not to eat shark, swordfish, king mackerel or tilefish. These kinds of fish may contain high levels of methyl mercury, which may harm a baby or young child's developing nervous system.
    More information from the FDA