Char-Grilled Swordfish Steaks with Cool Cucumber Sauce
Char-Grilled Swordfish Steaks with Cool Cucumber Sauce pairs rich, meaty fish with a chilled, tangy cucumber-sour cream topping for a crisp contrast. A tomato-chili glaze with lemon and Worcestershire adds gentle heat and brightness, making each bite balanced and refreshing. Ideal for a summer dinner on the patio or a light yet satisfying weekend meal.
- Prep15 mins
- Cook20 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Char-Grilled Swordfish Steaks with Cool Cucumber Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 41 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 7
- Heart Health
- 13
- Metabolic
- 12
- Digestive
- 20
- Inflammatory
- 54
- Performance
- 40
- General Wellness
- 1
Preheat an outdoor grill to medium-high heat and lightly oil the grate.
- 2
Stir the cucumber, sour cream, lemon juice, and lemon zest together in a small bowl until combined, season with salt to taste, and refrigerate until ready to serve.
- 3
Heat 2 tablespoons of olive oil in a skillet over medium heat, add the onion and garlic, and cook, stirring, until the onion softens and turns translucent, about 5 minutes.
- 4
Pour in the chili sauce, vinegar, and Worcestershire sauce, bring to a simmer, and cook for 5 minutes to blend the flavors; season with black pepper and remove from the heat.
- 5
Brush the swordfish steaks on all sides with the 2 teaspoons of olive oil.
- 6
Grill on the preheated grill until the fish is no longer translucent in the center and flakes easily with a fork, about 3 minutes per side, basting with the chili sauce while grilling.
- 7
Serve the swordfish with lemon slices and the cucumber sauce.
- Calories 303.06 kcal Moderate 15%
- Protein 24.03 g Good Source 48%
- Carbohydrate 15.23 g 6%
- Total Fat 15.33 g Moderate 20%
- Saturated Fat 5.52 g High 28%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 68.22 mg High 23%
- Sodium 543.52 mg High 24%
- Dietary Fiber 0.43 g Low Source 2%
- Total Sugars 5.19 g --
- Added Sugars 7.34 g Moderate 15%
- Calcium 71.04 mg Low Source 5%
- Iron 1.34 mg Low Source 7%
- Potassium 141.01 mg Low Source 3%
- Vitamin A 100.44 mcg Moderate 11%
- Vitamin C 17.32 mg Moderate 19%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Char Grilled Swordfish Steaks with Cool Cucumber Sauce is made with 13 ingredients and serves 8. It takes about 35 mins and is rated medium. Key ingredients include Apple Cider Vinegar, Black Pepper, Chili Sauce, and Cucumber. Each serving provides about 303.06 kcal, and is a good source of protein.
Recipe Questions
- What is Char-Grilled Swordfish Steaks with Cool Cucumber Sauce made of?
- The main ingredients are Apple Cider Vinegar, Black Pepper, Chili Sauce, Cucumber, Garlic. The full list of 13 is above.
- How long does it take to make Char-Grilled Swordfish Steaks with Cool Cucumber Sauce?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 303.06 kcal. The full nutrition breakdown is above.
- Is Char-Grilled Swordfish Steaks with Cool Cucumber Sauce easy to make?
- This recipe is rated medium, with 13 ingredients and 7 steps.
- Is Char-Grilled Swordfish Steaks with Cool Cucumber Sauce healthy?
- Char-Grilled Swordfish Steaks with Cool Cucumber Sauce has an easyChef Pro health score of 41/100. Per serving, it provides 303.06 calories and 24.03 g of protein, or 48% of the Daily Value. Worth noting per serving: sodium at 543.52 mg (24% of the Daily Value), saturated fat at 5.52 g (28% of the Daily Value) and added sugars at 7.34 g (15% of the Daily Value). It contains Citrus, Fish, Milk, Garlic and Onions, 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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