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
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Grilled Swordfish Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 30 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 40
- Heart Health
- 87
- Metabolic
- 56
- Digestive
- 34
- Inflammatory
- 55
- Performance
- 56
- General Wellness
- 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 37%
- Protein 46.44 g Good Source 93%
- Carbohydrate 76.83 g 28%
- Total Fat 28.39 g High 36%
- Saturated Fat 4.83 g High 24%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 90.78 mg High 30%
- Sodium 882.2 mg High 38%
- Dietary Fiber 16.28 g Good Source 58%
- Total Sugars 19.94 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 62.72 mg Low Source 5%
- Iron 4.44 mg Good Source 25%
- Potassium 543.98 mg Moderate 12%
- Vitamin A 204.55 mcg Good Source 23%
- Vitamin C 39.72 mg Good Source 44%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
About This Recipe
Grilled Swordfish Salad is an Italian 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 an Italian 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.
- Is Grilled Swordfish Salad healthy?
- Grilled Swordfish Salad has an easyChef Pro health score of 56/100. Per serving, it provides 733.37 calories and 46.44 g of protein, or 93% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 882.2 mg (38% of the Daily Value) and saturated fat at 4.83 g (24% of the Daily Value). It contains Fish and Tomatoes, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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