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Fish, Classics and bistro fare

Lemon swordfish with vegetable rice

Lemon swordfish with vegetable rice is a fish dish for 4 people, ready in 35 minutes, very easy to make, at €4.50 per serving. The key to success is searing the swordfish quickly in a hot pan and adding the lemon only at the very end, so the flesh stays tender and juicy.

Grilled swordfish steaks splashed with lemon, served with a vegetable rice, a light dinner that tastes like vacation.

Lemon swordfish with vegetable rice
Total time
35 min
Difficulty
Very easy
Cost per person
€4.50
Calories per person
560 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring

Swordfish cooks in just a few minutes and stays firm and juicy as long as you don't leave it too long in the pan. Lemon juice squeezed on right off the heat adds brightness without cooking the flesh, and chopped parsley brings a fresh green note that lifts the fish. It's a simple dish that feels like vacation the moment the weather turns warm.

The carrot, zucchini, and pea rice cooks at the same time as the fish sears, so everything comes together in 35 minutes without juggling multiple pans. It's a great weeknight dinner when you want something light without giving up on flavor, and it works just as well for a lazy summer Sunday outside. Every step is written clearly so you nail both the fish and the rice on the first try.

The ingredients

4 people

Fish counter

  • Swordfish steaks 4

Fruits and vegetables

  • Lemons 2
  • Carrots 2
  • Zucchini 2
  • Parsley 4 sprigs

Pantry

  • Olive oiloften in the pantry 3 tbsp
  • Riceoften in the pantry 300 g
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Frozen foods

  • Frozen peas 150 g

Allergens Fish

The step by step recipe

  1. Cut the carrots and zucchini into small dice.

    Cut them about the size of peas for a prettier rice.

  2. Sauté the diced carrots in a bit of oil, add the rice, let it turn translucent for a minute, then cover with salted water, add the zucchini and peas, and let it cook. 15 min

    Use two and a half times the rice volume in water, covered, without stirring.

  3. Oil the swordfish steaks, season with salt and pepper.

    Pat them dry well, they sear better that way.

  4. Sear them in a very hot skillet. 6 min

    Don't move them before flipping, they release easily on their own.

  5. Drizzle with lemon juice and chopped parsley and serve with the vegetable rice.

    A bit of lemon zest over the rice adds extra fragrance.

Our tips to get it right

  • Pick swordfish steaks that look fresh, the flesh should be firm with no strong fishy smell.
  • Always use two and a half times the rice volume in water for perfectly cooked, unstuck grains.
  • Dice the vegetables ahead while the rice water heats up, it saves time once you start cooking.

The variations

  • Swap the swordfish for tuna or monkfish, two fish that also hold up well to pan searing.
  • For a vegetarian version, replace the swordfish with firm tofu slices marinated in lemon and olive oil.
  • For kids, serve the vegetable rice on its own with breaded fish fingers instead of the grilled swordfish.

What to serve it with

  • A green salad with lemon dressing
  • A glass of dry white wine
  • Extra lemon wedges on the table

Storage

The vegetable rice keeps for 2 days in the fridge in a sealed container. Cooked swordfish keeps for 1 day and reheats gently in a pan over low heat so it doesn't dry out. Freezing isn't recommended, the fish would lose its texture.

Questions about this dish

Can I use a different fish instead of swordfish?

Yes, fresh tuna or monkfish both work well with this pan searing method. Pick a firm fleshed fish so it holds together during the quick cooking time.

Why add the lemon only at the end?

Lemon's acidity starts cooking the fish if added too early, similar to a ceviche. Adding it right off the heat keeps the swordfish juicy with its seared flavor intact.

Can I make the vegetable rice ahead of time?

Yes, you can cook the rice a few hours in advance and reheat it in a pan or microwave with a splash of water. That way you only have to focus on cooking the fish at the last minute.

Does using frozen peas change the result?

No, frozen peas cook directly in the rice without thawing first and keep their color and tenderness. It's a convenient option that needs no extra prep.

How long does it take to make a lemon swordfish with vegetable rice?

Count 35 min in total, prep and cooking included. The recipe is rated “very easy”.

How many calories are in a lemon swordfish with vegetable rice?

About 560 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a lemon swordfish with vegetable rice cost?

About €4.50 per serving, or €18.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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