Grilled Swordfish and Spring Onions with Tomato-Parsley Salsa

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Hello again!

I made this recipe a while ago and finally edited the photos for the blog. Its the kind of food that I love to cook and eat: simple, quick and easy food where fresh animal and plant ingredients are celebrated. Swordfish is one of my favourite fish but I don’t have it too often as its hard to find in London and its high in mercury. Be sure not to overcook it, it’s done once the flesh is opaque throughout and flakes but is still moist.




Grilled Swordfish and Spring Onions with Tomato-Parsley Salsa 

Serves 4


  • 4 swordfish fillets
  • 8 spring onions, washed and trimmed
  • olive oil
  • 2 ripe tomatoes, washed
  • 50g parsley, washed and large stalks discarded
  • 1 garlic clove, crushed
  • 4 tsp olive oil (plus a little extra if desired)
  • black pepper
  • lemon wedges, to serve


  1. First make the salsa. Quarter the tomatoes and remove the the pith and seeds, then finely chop. Place in a bowl, then finely chop the the parsley and add to the bowl. Add the olive oil, crushed garlic clove, lots of ground black pepper then stir well. Set aside.
  2. Heat a large non stick grill pan/griddle over medium heat. Place the swordfish fillets on the plate, drizzle with a little olive oil on both sides of the fish then gently rub it all over. Do the same with the spring onions on another plate, tossing them till coated in olive oil. Once the pan is very hot, place the swordfish fillets and spring onions on to the griddle. Leave the swordfish to cook for several minutes*, then once nicely charred, flip over and cook the other side until cooked through. As the swordfish is cooking watch the spring onions as they will cook faster, and flip over each one until charred on both sides.
  3. Serve the swordfish with a squeeze of lemon juice, black pepper, lots of salsa and the spring onions. A green salad or cooked vegetables alongside would make a perfect meal. Enjoy!


*I forgot to time how many minutes it took for the swordfish to cook, at least several minutes on each side depending on the thickness of the fillet and if you are unsure keep checking and use a sharp knife to check the flesh inside to see how its cooked. Its something you have to feel and get the hang of and of course depends on you grill pan, heat and fish.



With Love, Spice and Smile,




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