Stuffed Mediterranean Swordfish takes a thick steak, tucks a pocket of garlicky wilted spinach and crumbled feta inside, and grills it until the fish turns opaque and the cheese softens. A brush of lemon and olive oil keeps everything bright. Dinner is on the table in 30 minutes.
Craving a five-star meal without the fuss? This Stuffed Mediterranean Swordfish delivers a gourmet experience right from your own kitchen in just 30 minutes! Imagine a thick, juicy swordfish steak, grilled to perfection and bursting with a savory filling of briny feta, earthy spinach, and a bright hint of lemon. It’s an elegant, easy, and incredibly delicious dish that has quickly become my go-to for a healthy weeknight dinner.
Ingredients
• 8.0 oz / 227g swordfish steak, 2 to 3 inches thick
• 1.0 tbsp / 15g (0.53 oz) fresh lemon juice
• 1.0 tbsp / 13.5g (0.48 oz) olive oil, for marinade
• 1.0 tsp / 4.5g (0.16 oz) olive oil, for sautéing
• 1 garlic clove, 5g (0.18 oz), minced
• 1.0 cup / 30g (1.06 oz) fresh spinach, rinsed and finely minced
• 0.25 cup / 38g (1.34 oz) crumbled feta cheese
Instructions
1. Cooking Directions
2. Preheat the grill to high heat and lightly grease the grates with olive oil.
3. Carefully cut a horizontal slit into the center of the swordfish steak to create a deep pocket, keeping three sides intact.
4. In a small bowl, whisk together the lemon juice and 1 tbsp (15 ml) of olive oil, then brush the mixture evenly onto both sides of the fish.
5. Heat the remaining 1 tsp (5 ml) of olive oil in a small skillet over medium-low heat.
6. Add the minced garlic and sauté for about 30 seconds until fragrant.
7. Add the spinach to the skillet and cook for 3 to 5 minutes, until the leaves are fully wilted. Remove from heat.
8. Carefully spoon the wilted spinach and garlic mixture into the swordfish pocket.
9. Scatter the crumbled feta cheese over the spinach inside the pocket. Secure with toothpicks if needed.
10. Place the stuffed swordfish on the preheated grill and cook for 7-9 minutes.
11. Gently flip the steak and continue grilling for another 5-7 minutes, or until the swordfish is opaque and firm with an internal temperature of 145°F (63°C).
12. Remove from the grill and serve immediately.
Nutritional Information
• Calories: 317 kcal
• Total Fat: 20.8g
• Total Carbs: 4.1g (0.14 oz)
• Dietary Fiber: 2.2g
• Net Carbs: 1.9g (0.07 oz)
• Protein: 27.8g
Pro Tips
• Choose the Right Cut: Always opt for a swordfish steak that is at least 2 inches thick. A thicker cut is easier to stuff without tearing and holds the filling more securely.
• Pat the Fish Dry: Before marinating, pat the swordfish dry with a paper towel. This helps the marinade adhere and creates beautiful, professional-looking grill marks.
• Squeeze the Spinach: After sautéing the spinach, squeeze out any excess moisture before stuffing the fish. This crucial step prevents the filling from becoming watery and the fish from getting soggy.
FAQ
Q: How do I know when the swordfish is cooked perfectly
A: The best way to ensure your swordfish is perfectly cooked is to use a meat thermometer. It’s ready when the internal temperature reaches 145°F (63°C). The fish will also be opaque and firm to the touch.
Q: Can I cook this stuffed swordfish in a pan instead of a grill
A: Absolutely. If you don’t have a grill, you can use a grill pan or a heavy-duty skillet. Heat a bit of olive oil over medium-high heat and cook the swordfish for about 6-8 minutes per side, until it’s cooked through to 145°F (63°C).
Q: What makes the filling watery and how can I prevent it
A: A watery filling is usually caused by excess moisture from the spinach. To prevent this, make sure to squeeze the sautéed spinach thoroughly with your hands or a paper towel to remove as much liquid as possible before stuffing it into the fish.
Q: What kind of swordfish steak is best for this recipe
A: For best results, choose a thick swordfish steak that is at least 2 inches thick. A thicker cut makes it easier to create a deep pocket for the stuffing and helps prevent the fish from tearing.
Pro Tips
- Choose a swordfish steak at least 2 inches thick. A thicker cut is easier to stuff without tearing and holds the filling securely on the grill.
- Pat the fish dry with a paper towel before brushing on the lemon-olive oil marinade. A dry surface helps the marinade cling and gives you clean grill marks.
- Squeeze the excess moisture out of the sautéed spinach before stuffing the pocket. Wet spinach makes the filling watery and the fish soggy.
- Cut the pocket with three sides left intact so it holds the filling like a pouch, and secure the opening with toothpicks if the steak springs apart.
- Grill 7-9 minutes on the first side and 5-7 minutes after the gentle flip, until the swordfish is opaque and firm at 145°F internal.
Frequently Asked Questions
How thick should the swordfish steak be?
Go for a steak 2 to 3 inches thick. It's much easier to cut a secure pocket into a thick steak, and it won't tear on the grill.
Can I make the spinach and feta filling ahead?
Yes. Sauté the garlic and spinach earlier in the day, cool it, and squeeze out the moisture. Stuff the fish just before grilling so the steak doesn't sit soggy.
Can I use frozen spinach instead of fresh?
Thawed frozen spinach works fine here. Squeeze it thoroughly dry after cooking so you're not adding extra water to the pocket.
Is stuffed swordfish keto-friendly?
It is. One serving has 4.1g total carbs and 2.2g of fiber, so just 1.9g net carbs, with 27.8g of protein.
Recipe card below.
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Stuffed Mediterranean Swordfish
Ingredients
Method
- Cooking Directions
- Preheat the grill to high heat and lightly grease the grates with olive oil.
- Carefully cut a horizontal slit into the center of the swordfish steak to create a deep pocket, keeping three sides intact.
- In a small bowl, whisk together the lemon juice and 1 tbsp (15 ml) of olive oil, then brush the mixture evenly onto both sides of the fish.
- Heat the remaining 1 tsp (5 ml) of olive oil in a small skillet over medium-low heat.
- Add the minced garlic and sauté for about 30 seconds until fragrant.
- Add the spinach to the skillet and cook for 3 to 5 minutes, until the leaves are fully wilted.
- Remove from heat.
- Carefully spoon the wilted spinach and garlic mixture into the swordfish pocket.
- Scatter the crumbled feta cheese over the spinach inside the pocket. Secure with toothpicks if needed.
- Place the stuffed swordfish on the preheated grill and cook for 7-9 minutes.
- Gently flip the steak and continue grilling for another 5-7 minutes, or until the swordfish is opaque and firm with an internal temperature of 145°F (63°C).
- Remove from the grill and serve immediately.
- Pat the Fish Dry: Before marinating, pat the swordfish dry with a paper towel. This helps the marinade adhere and creates beautiful, professional-looking grill marks.
- Squeeze the Spinach: After sautéing the spinach, squeeze out any excess moisture before stuffing the fish. This crucial step prevents the filling from becoming watery and the fish from getting soggy.
