Grilled Swordfish with Tomato Cucumber Herb Salad & Spiced Sweet Potatoes

A fresh, functional spring dinner from the KBalanced kitchen

Lately I’ve been craving lighter meals and taking a little break from all the red meat I’ve been eating. This grilled swordfish plate has become my spring/summer go-to—it’s satisfying, clean, and packed with anti-inflammatory flavor.

As a Functional Nutrition Counselor, I look at every plate as an opportunity to support digestion, hormone health, and blood sugar balance. This one hits all the marks: quality protein, hydrating raw vegetables, healthy fats, and fiber-rich carbs. It’s also gluten-free, dairy-free, and totally customizable.

Ingredients:

For the Swordfish:

• 2 wild-caught swordfish steaks

• Juice of 1 lemon

• 1 tsp Dijon mustard

• 2 tbsp extra virgin olive oil (I use Graza)

• 1 tbsp fresh parsley, chopped

• 1 tbsp fresh basil, chopped

• ¼ tsp red pepper flakes

• Dash of paprika

• Sea salt + black pepper to taste

Tomato Cucumber Herb Salad:

• 1 cup Organic Wild Wonders tomatoes, halved

• ½ English cucumber, thinly sliced

• 1 tbsp fresh parsley, chopped

• 1 tbsp fresh basil, chopped

• 1 tbsp white wine vinegar

• 1 tsp olive oil

• Dash of cayenne pepper (optional)

• Sea salt + black pepper to taste

Spiced Sweet Potatoes:

• 2 medium Red Garnet sweet potatoes, cubed

• 1½ tbsp olive oil

• ½ tsp smoked or hot paprika

• ½ tsp Ceylon cinnamon

• Sea salt + black pepper to taste

Instructions:

1. Prep the Sweet Potatoes:

   Preheat oven to 400°F (205°C). Toss cubed sweet potatoes with olive oil, cinnamon, paprika, salt, and pepper. Spread on a lined baking sheet and roast for 25–30 minutes, flipping halfway through.

2. Marinate the Swordfish:

   In a small bowl, whisk together lemon juice, Dijon mustard, olive oil, parsley, basil, red pepper flakes, paprika, salt, and pepper. Pour over swordfish and marinate for 20–30 minutes.

3. Make the Salad:

   In a medium bowl, combine halved tomatoes, sliced cucumber, parsley, and basil. Drizzle with white wine vinegar and olive oil, then season with cayenne (if using), salt, and pepper. Toss and let sit to develop flavor.

4. Grill the Swordfish:

   Heat a grill or grill pan over medium-high. Grill swordfish for 3–4 minutes per side, or until cooked through and lightly charred.

5. Serve:

   Plate the grilled swordfish over the tomato cucumber herb salad with roasted sweet potatoes on the side. Spoon any extra marinade over the fish and garnish with more herbs if desired.

Macros (per plate):

I based it off of on 1 swordfish steak, ¾ cup sweet potatoes, and ¾ cup salad

• Calories: 490

• Protein: 42g

• Carbohydrates: 26g

• Fiber: 5g

• Fat: 26g

Why This Plate Works:

• Swordfish provides lean protein, omega-3s, selenium, and B12 to support metabolism, mood, and anti-inflammatory pathways.

• The salad offers hydration, enzymes, and phytonutrients—plus raw herbs to support detox and digestion.

• Sweet potatoes are a grounding, high-fiber carb that helps stabilize blood sugar and promote gut regularity.

• Spices like paprika, cayenne, cinnamon, and fresh herbs further support circulation, insulin sensitivity, and inflammation reduction.