Grilled Swordfish with Tomato Cucumber Relish

Swordfish is the fish that actually holds up to a hot grill. Thick, meaty, it handles direct high heat the way a good steak does — a deep sear on the outside, firm and moist inside. June is peak season for Gulf swordfish, and it's one of the best proteins you can put over a flame this time of year.

The tomato cucumber relish is the right summer pairing. Cherry tomatoes and cucumber are both on the approved vegetable list and both at their best in Florida June. Fresh parsley, red onion, and lemon juice bring it together in minutes. No cooking, no sugar, no detour from the program.

Five protein servings per serving. Under 1 tsp sugar. Twenty-five minutes start to finish.

Building a nutrition plan around real, seasonal food is part of the 12-Week Awakening Program at Dr. Lara's St. Petersburg and Palm Harbor clinics. Call (727) 446-3021 to learn more.

Ingredients

Swordfish

• 2 swordfish steaks (6 oz each, approximately 1-inch thick)
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cumin
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper

Tomato Cucumber Relish

• 1 cup cherry tomatoes, quartered
• 1/2 cup cucumber, finely diced
• 2 tablespoons red onion, finely diced
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh lemon juice
• 1 teaspoon lemon zest
• 1 tablespoon olive oil
• 1/4 teaspoon sea salt
• Pinch of black pepper

For Serving

• Lemon wedges
• Extra parsley
• Side of mixed greens or steamed asparagus (optional)

Directions

Make the Relish

1. Combine cherry tomatoes, cucumber, red onion, parsley, lemon juice, lemon zest, olive oil, salt, and pepper in a bowl. Stir well. Set aside at room temperature — best made 15–20 minutes ahead so the flavors come together.

Grill the Swordfish 2. Pat swordfish steaks dry with paper towels. Brush both sides with olive oil and season evenly with garlic powder, smoked paprika, cumin, salt, and pepper. 3. Heat grill or grill pan to high heat. Grill swordfish 4–5 minutes per side without moving until grill marks form and fish is opaque through, with an internal temperature of 145°F. Swordfish releases from the grill naturally when ready — if it sticks, give it another 30 seconds. 4. Transfer to plates and rest 2 minutes.

Plate and Serve 5. Spoon tomato cucumber relish generously over each swordfish steak. Finish with a squeeze of fresh lemon and extra parsley. Serve immediately.

Nutritional Information

• Protein: 5 servings per serving (approximately 42g protein)
• Sugar: Approximately 0.9 tsp per serving (cherry tomatoes 0.8 tsp per cup + cucumber 0.4 tsp per 1/2 cup = combined per serving — no added sugar)
• Calories: Approximately 310 per serving
• Fat: 14g (primarily from olive oil and swordfish)
• Total Carbohydrates: 7g per serving
• Fiber: 1g per serving

Meal Prep Tips

The relish holds well refrigerated for up to 24 hours — the tomatoes release juice overnight that pools at the bottom and becomes a natural dressing. Grill the swordfish fresh; it doesn't reheat well and the texture changes significantly. Season the fish and have it ready in the refrigerator up to an hour before grilling.

Variations

• Add heat: Add a pinch of red pepper flakes to the relish or cayenne to the fish seasoning.
• Herb swap: Fresh basil in place of parsley gives the relish a more Italian profile.
• Protein swap: The relish works equally well over grilled shrimp skewers or a grilled turkey cutlet.
• Add crunch: Toss a tablespoon of capers into the relish for a briny, salty contrast.

Serving Suggestions

Serve over a bed of mixed greens or alongside steamed asparagus for a complete plate. Swordfish is widely available at Tampa Bay fish markets in June — look for Gulf-caught when possible. Steaks should be at least 3/4 inch thick so they don't dry out on the grill.

Explore more program-aligned recipes at drlaraweightloss.com/healthy-recipes/.