Swordfish – A Great Protein Source

Swordfish is an excellent high-protein source of anti-stress B vitamins, minerals (particularly selenium) and omega-3 beneficial fatty acids, which have been shown to lower blood cholesterol, reduce inflammatory response, enhance brain function, among other benefits.

Swordfish is not only delicious (and easy to cook), it also contains one of the highest levels of protein for any fish source. Per 100 gram serving, it can contain around 27 grams of protein – much more than red and white meat.

Here is a delicious recipe for Grilled Swordfish that will serve two hungry people:

Grilled Swordfish


  • 2 x 400gm swordfish steaks
  • 1 tsp chopped fresh tarragon
  • 1 tbs Dijon mustard
  • 2 tbs chopped parsley
  • 1/2 cup low-fat mayonnaise
  • 1 small garlic clove
  • 1 tbs chopped capers
  • 1-2 anchovies, minced
  • 1/4 teaspoon cayenne pepper
  • Salt and pepper to taste


Preheat a grill. While it's heating, make the tartar sauce by combining the mayonnaise with all the ingredients, except the fish.

Grill the fish, turning it when nicely browned (around four to five minutes), then cook the other side. The fish is done when it's just a bit translucent in the centre. Use a thin-bladed knife to check.