Swordfish with Green Pepper: Easy Recipe


The Swordfish with Green Pepper is a recipe that combines vibrant flavors with surprisingly simple execution.

With only 280 calories per serving, this dish proves to be ideal for anyone looking to stay in shape without sacrificing taste.

Thanks to a preparation time of just 15 minutes, followed by 45 minutes of cooking, you can bring to the table a refined and incredibly tasty dish in less than an hour.

Whether you’re looking for a light but satisfying dinner or aiming to impress your guests with something special, Swordfish with Green Pepper is the winning choice.

Ultimately, this easy and quick recipe represents the perfect union between well-being and palate pleasure.

Recipe Notes

  • DIFFICULTY: simple and quick
  • PRO: strong flavor and moderate calories
  • CONS: long cooking time
  • PREPARATION: 15 minutes, cooking: 45 minutes
  • NUTRITIONAL INFORMATION: 280 calories per serving
  • SUITABLE FOR: those who love tasty and light swordfish

Notes on the recipe ingredients

Let’s discover together how to make Swordfish with Green Pepper an unforgettable dish:

  • Swordfish: Choose fresh pieces for optimal texture and flavor.
  • Coarse Salt: Perfectly balances the flavors, without overpowering the delicacy of the fish.
  • Belgian Endive (Chicory): Adds crunchiness and a slight bitterness that contrasts with the sweetness.
  • Shallot: Offers a more delicate taste compared to onion, ideal for sauces and marinades.
  • Green Pepper: Its fresh and herbaceous flavor enhances the fish without overpowering it.
  • Cornstarch: Used to thicken the sauce, ensuring a velvety and light consistency.
  • Olive Oil: Prefer a high-quality oil to enrich the dish with fruity notes.

Nutritional Values of the Fish-Based Dish

This dish, besides being an excellent source of lean proteins thanks to Swordfish, presents several nutritional aspects to consider:

  • Swordfish is rich in omega-3, beneficial for the heart and the nervous system.
  • Belgian Endive (Escarole) adds fiber to the recipe, promoting digestion.
  • Olive Oil, when used in moderation, provides monounsaturated fats that help balance cholesterol levels.
  • The total caloric content of 280 calories per serving makes this dish a balanced choice for those following a controlled dietary regimen.

However, the use of Coarse Salt requires attention for those who need to monitor sodium intake. In general, this recipe represents a healthy option that combines flavor and nutritional benefits.

Swordfish with Green Pepper: Easy Recipe

Servings 6
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour



  • Place the swordfish steak in a baking dish on a layer of coarse salt. Cover it completely with salt and bake at 250° for half an hour.
  • Finely slice the shallot and wilt it in a saucepan with oil and a little water. Add the endive cut into strips, pour in half a cup of water, cover and cook over low heat for 15 minutes.
  • Whisk everything together and put the sauce back on the stove. Dissolve the cornstarch in a little water and add it to the sauce, stirring with a whisk until the sauce is smooth.
  • Remove the fish pan from the oven, free it from the coarse salt crust, slice it into six slices, and serve it drizzled with the endive sauce, to which you will have added crushed green pepper.


For an even more aromatic touch, you can replace some of the water with white wine when preparing the sauce. This will add a velvety note and intensify the flavors. Remember to crush the green pepper just before adding it to the sauce to preserve its fresh, pungent aroma.
Author: Tips4Food
Calories: 280kcal
Course: Main Dish
Keyword: Calories, Cooking time, Easy recipe, Preparation time, Swordfish, Swordfish with Green Pepper

Creative Variations for a Seafood Dish

If you are looking for innovative ideas to revamp the classic swordfish dish, here are some interesting proposals that could enrich your table. By replacing Belgian endive with fresh spinach leaves, you will get a greener version rich in iron. For those who love strong flavors, adding a few tablespoons of salted capers together with shallots can be an excellent choice.

You can also vary the type of pepper used: pink peppercorns, for example, will give the dish a slightly sweet note and less spicy compared to green pepper. If you want to make the dish even lighter and more summery, replace some of the olive oil with fresh lemon juice, which will add a pleasant acidity.

Finally, lovers of crunchy textures can lightly bread the slices before cooking or serve them on a crunchy bed made with coarsely chopped walnuts. These variations not only bring taste but also originality to your menu.

Frequently Asked Questions

Some frequently asked questions from our readers.

How can I store leftover Swordfish with Green Pepper?

You can store leftover Swordfish with Green Pepper in the refrigerator, covered with plastic wrap or in an airtight container. Consume it within 1-2 days to ensure freshness and optimal flavor.

Can I substitute Belgian Endive with another type of vegetable?

Yes, if you prefer, you can substitute Belgian Endive with another leafy green vegetable that you like more. For example, spinach, arugula, or lamb’s lettuce can be tasty alternatives in this recipe.

What can I serve as a side dish with Swordfish with Green Pepper?

You could pair Swordfish with Green Pepper with light and fresh side dishes such as a mixed salad dressed with lemon and olive oil or roasted new potatoes. This contrast of flavors will make your meal even more delicious!

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