Grilled Swordfish Salad
Grilled Swordfish Salad pairs thick, smoky swordfish with juicy mango for a bright, tropical contrast. A bed of baby spinach, cherry tomatoes, and tart kumquats adds crisp texture and a sweet-tangy bite, finished with a balsamic and extra-virgin olive oil dressing. Ideal for a warm-weather lunch or a light dinner that feels fresh and vibrant.
- Prep20 mins
- Cook15 mins
- Serves4
- DifficultyEasy
- 1
Preheat an outdoor grill to medium-high heat. Lightly oil the grill grate, and position it about 4 inches from the heat source.
- 2
Lightly brush the swordfish steaks and mango slices with 1 tablespoon of olive oil.
- 3
Cook the swordfish steaks on the preheated grill until lightly browned on both sides, turning once, 5 to 7 minutes per side. After turning, place the mango slices over the steaks, and cook 5 minutes more.
- 4
Toss the spinach, tomatoes, and kumquats together in a bowl.
- 5
Whisk together 1/3 cup olive oil and balsamic vinegar in a small bowl until well blended.
- 6
Pour the mixture over the spinach mixture and toss to coat evenly.
- 7
To serve, divide the salad among 4 serving plates, and top with the swordfish and mangoes.
- Calories 733.37 kcal High
- Protein 46.44 g Good Source
- Carbs 76.83 g Moderate
- Total Fat 28.39 g High
- Saturated Fat 4.83 g High
- Trans Fat 0.0 g Low Source
- Cholesterol 90.78 mg High
- Sodium 882.2 mg High
- Fiber 16.28 g Good Source
- Sugar 19.94 g High
- Added Sugar 0.0 g Low Source
- Calcium 62.72 mg Low Source
- Iron 4.44 mg Good Source
- Potassium 545.37 mg Moderate
- Vitamin A 568.37 mcg_rae Good Source
- Vitamin C 39.78 mg Good Source
- Vitamin D 0.0 mcg Low Source
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
About This Recipe
Grilled Swordfish Salad is a dinner recipe made with 8 ingredients. It takes about 35 mins, serves 4, and is rated easy. Key ingredients include Baby Spinach, Balsamic Vinegar, Cherry Tomato, and Dried Persimmon. Each serving provides about 733.37 kcal, and is a good source of protein.
Recipe Questions
- What is Grilled Swordfish Salad?
- It is a salad recipe made with 8 ingredients, usually served for dinner or lunch or salad.
- What is Grilled Swordfish Salad made of?
- The main ingredients are Baby Spinach, Balsamic Vinegar, Cherry Tomato, Dried Persimmon, Extra-Virgin Olive Oil. The full list of 8 is above.
- How long does it take to make Grilled Swordfish Salad?
- About 35 mins in total: 20 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 733.37 kcal. The full nutrition breakdown is above.
- Is Grilled Swordfish Salad easy to make?
- This recipe is rated easy, with 8 ingredients and 7 steps.
How easyChef Pro Scores This Recipe
easyChef Pro gives every recipe a health score from 0 to 100, built from more than 30 nutritional parameters including nutrient density, energy density and glycemic impact. It calculates rather than estimates, so the same recipe returns the same score every time.
The number is traceable. You can see exactly which nutrient moved it, so a dish scoring 78 might show fiber pushing it up while sodium pulls it down, alongside the NOVA processing level of each ingredient.
Your health goal changes the calculation itself, not just a filter. easyChef Pro applies clinically derived weighting across six health dimensions, which is why the same dish can score well for one goal and poorly for another.
Swap an ingredient or change the serving size and that math changes with it. Scoring your own version is the only way to see what your kitchen actually produces.
Modified this recipe?
Changing ingredients or serving sizes changes the nutrition profile. Score your own version with easyChef Pro to see how it compares.