Low FODMAP Grilled Swordfish with Grilled Oranges & Fennel
Have you ever grilled oranges? This recipe for Grilled Swordfish with Grilled Oranges & Fennel is a fantastic – and easy – introduction to grilling citrus fruit.
You will see just how versatile grilled fruit is – and I hope you will think of more ways to use it, especially in savory dishes, such as this one.
Got The Grill Going? Use It!
While you can make this recipe on a propane grill, it really shines when made over hardwood charcoal. Either which way, when you have your grill going, why not grill more than your main event protein?
Cut your oranges in half, and lay them on the grill! This couldn’t be easier. You just want to grill them until they develop char marks and have spent some time on your grill to absorb all that smoky deliciousness. Keep grilling them until they are hot throughout, juicy and richly charred.
Navel oranges, by the way, have shown no detectable FODMAPs in lab testing.
Fennel Is Low FODMAP
We love versatile fennel. Fennel seeds add classic flavor to foods like Italian sausage. Fresh fennel, as used here, is delicious cooked or raw.
Fennel seeds, by the way, are low FODMAP in 1 teaspoon (2 g) amounts.
This recipe for Low FODMAP Grilled Swordfish with Grilled Oranges & Fennel features fresh fennel thinly sliced as a salad and it adds tons of crunchy texture and bright, fresh flavor. Here we toss the fennel together with meaty, salty green olives, such as Castelvetrano.
Fresh fennel is low FODMAP in amounts of 1/2 cup (48 g) or about one-fifth of an average bulb.
Simple Is Best
When you have impeccably fresh fish, it is often best to prepare it simply, which is what we have done there. Brushed with olive oil (garlic-infused, if you like) and seasoned with good salt and freshly ground pepper, that is all you need.
The grilled oranges get squeezed over the fish and the fennel salad, right before serving. That’s it! Dinner is served.
PS: This is easy enough for a weeknight but the platter pictured was served to guests and it was a dinner party hit!
Low FODMAP Grilled Swordfish with Grilled Oranges & Fennel
Grilling fruit to use in savory recipes is simple and a fantastic way to add flavor, such as in this Grilled Swordfish recipe with grilled oranges.
- 1 medium fennel bulb
- ¼ cup (4 g) flat-leaf parsley leaves
- ¼ cup (40 g) pitted green olives, such as Castelvetrano, smashed
- Kosher salt
- Freshly ground black pepper
For the Fennel Salad: Prepare the fennel by trimming away the root end, stalks and fronds. (You can save them to use for stock). Quarter the bulb and remove the hard inner core and discard. Slice the bulb crosswise into very thin slices. I like to use a mandoline but you can use a sharp chef’s knife. Measure out 288 g of sliced fennel (about 3 cups) and place the fennel in a large mixing bowl. If you are a little under, don’t worry. Any extra, if you have lots, can be saved for another use. Toss in the parsley and olives, and season with salt and pepper. Set aside.
For the Swordfish: Prepare a hot fire over hardwood charcoal, or set gas grill to high. Make sure grates are clean then brush them lightly with vegetable oil. Brush the fish and the scallion greens with olive oil and season with salt and pepper. Cut oranges in half, crosswise.
- Place scallion greens and oranges, cut side down, on the grill. Cook for several minutes, or until they all become partially charred. Leave the oranges cut side down; the scallion greens will need to be turned a few times. Remove the scallions when cooked and charred and set aside to your serving platter. Flip the oranges over, skin side down, and push them to the side of the grill where they will continue to cook while you grill the fish.
- Grill swordfish for about 3 to 4 minutes per side. The fish should take on a little color in addition to grill marks and you can check the insides with the tip of a sharp knife; the flesh should be opaque and your knife should meet little resistance. Allow the fish to rest on your serving platter for a few moments while you finish the salad.
- Chop the flesh of one of the oranges and add to the fennel salad, tossing together well. Mound the salad on the serving platter that holds the fish and scallions. Squeeze the other orange halves over the fish and the salad. (Our image shows the oranges right before squeezing). Serve immediately.
If You Can Tolerate
- Fructans: If you passed the fructan garlic Challenge, you can use 1/2 garlic clove, finely chopped, and extra virgin olive oil instead of the garlic-infused oil in the recipe.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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