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The Sword in the Lunchbox

Updated on January 6, 2018
kawhite0 profile image

Grill Master and chef constantly looking for something new and interesting to try.

A Little Splish and Little Splash Swordfish Time

A Trip To The Local Cash-n-Carry Never Ended So Good

So my lovely lunch time food I have been having this week is courtesy of my luck at the local cash-n-carry. I walked into Sysco and I usually check to see what type of deals they have. A lot of times I walk in and they have 5lb tubes of ground beef 80/20 on sale for $8-$9 and I was definitely in the mood to make a big amount of tacos for my guys at work. Well in my searching around the lovely store for a deal I stumbled into the seafood section and there it was. I couldn't believe it an almost 11lb loin of swordfish for $30. Now being in the restaurant industry and knowing that cheap seafood is not always the best seafood I was leary. However, my beautiful loin was in a foam box surrounded by fresh ice. After my inspection of the meat I knew I had found gold. I bought the loin and agreed to split it 50/50 with my manager since he too is a major swordfish fan.

So I took the lovely loin home and broke her down and made individual steaks that I foodsaved them so I could freeze them and bring them out as I needed them. Now knowing swordfish I knew she needed some loving. So when I made this swordfish I kept it short, sweet, and to the point, almost literally. I marinated the swordfish steak I cut in fresh orange juice and honey. Then I topped it with Key West seasoniong. There are two reasons behind the whole fresh orange juice.

#1 The flavors are amazing and can break down the fish.

#2 It keeps the fish moist from where it dries out a bit from being frozen.

I work at a steakhouse and one of the lovely benefits of that is that I have a char grill at my disposal and one of my favorite things to do is make a foil pack. I can make my swordfish and stick on the char grill and let it cook and impart of a tiny bit of char flavoring all while I'm running around and doing my million things I have to do at work. The simpliest vegetable I could come up with to just go with the swordfish and hold up the flavors.... well simple zucchini with salt, pepper, and garlic.

Below is the recipe for the swordfish steak and I tell you it is completely amazing!


  • 2 oranges, juiced
  • 1 Tbsp honey
  • 1 Tbsp Key West Seasoning
  • 3 oranges, slices


  1. Mix the orange juice, honey, and Key West seasoning and place with swordfish in bowl and let marinate for about 1 hour.
  2. After letting the swordfish marinate make a foil pack out of two pieces of foil to make sure you can seal in the flavor. Remove swordfish and place some of the marinade in the foil pack with swordfish. Place the orange slices inside and seal. Cook over char grill for 5 minutes on each side. While swordfish is cooking cook your zucchini with simple salt, pepper, and garlic to taste. Only use olive oil or a light oil to sautee the zucchini.

Now Time For Some Health Stats

Let's start with the swordfish. The swordfish is an amazing source of high protein and it is a good source of omega-3 fatty acid. This fish also contains selenium and potassium, vitamin D and E. Now why are omega-3 fatty acids so important? Well honestly our body cannot make them naturally so we have to get them ourselves through our food sources. Omega-3 is needed to make the hormone that helps out with blood clotting, contraction and relaxation of the artery walls, and inflammation. Basically omega-3's are mainly to help keep the ticker ticking. A lot of fish contain this, however, you need to be careful about fish intake because of the mercury content and that can be a down fall of swordfish.

Now for the rest of the ingredients. Oranges we all know contain vitamin C. Definitely is major must it seems like this time of year with it being cold and flu seasoning. Oranges also contain anti-inflammatory properties as well as having a low glycemic index for those who are diabetic. Oranges are considered one the healthiest foods out there because it's aid with cardiovascular disease as well as being an immune booster. The orange in this meal acts also as a natural sweetner as well as the honey to balance out the spices of the Key West Seasoning. When planning our healthy meals one of the things we need to keep in mind is balance. Balance is the key to all things.

Now like the orange juice being a natural sweetener, the honey in the marinade does the same as well. Plus due to its structural break down is all works as a natural sealant to keep in all the amazing flavors. I like using honey as a form of sugar in things because it is a good sugar and our bodies not only can break it down better but there are also health benefits to this as well. Now one of the types of honey I like to use is local honey. I try to buy within a 50 mile radius of where I live simply because that honey contains the pollen from the area and helps with allergies. Now this time of year where there is a foot of snow on the ground I don't have to worry about my allergies too much, but honestly why not start the building blocks early on in the season so that everything is taken care of ahead of time.

Honey's essential benefits include weight loss, counters pollen allergies, is a natural energy source, natural antioxidant, promotes sleep, wound healer, and aides diabetes. Honey as a weight loss supplement seems surprising, but there is research that shows that honey can activate the hormone that suppresses our appetite. Now looking back and seeing that the swordfish is super high in protein. The swordfish alone contains 33 grams of protein and the honey being a weight loss suppressant this meal is basically a super meal that will keep you full for a long time. Now of course the honey being a natural sugar also helps boost your energy as well as having some melatonin properties that help for sleep later on. Honey is also one of those natural ingredients that can be used when you have a minor cut as a way to seal it underneath a band aid. Not to mention the natural bacteria in it fights against infection.

Let finish of with the zucchini. Now I am a major advocate for eating your colors. Simply the phrase eating your colors, means just that, any color that is a natural part of the rainbow. Green foods really are rich in iron and fiber. For me finding natural foods with iron for me is great considering I have an iron intolerance when it comes to taking them through say a multivitamin. Zucchini is low in calories and carbs which is why a lot of people are spiraling it now and using it as a source of pasta in world that is going gluten free. The zucchini is also an amazing source of antioxidants and vitamin C. So if we really look at this meal overall we are looking at an amazing weight loss, immune system boosting meal, which especially this time of year is great for your body. When choosing your meals throughout the week really look at ways to help boost your vitamins naturally. Trust me being a single mom I understand whole, "Well I need something fast and easy!" This meal is fast and easy and believe it or not can actually be made a head of time.

We make so many excuses why we don't have time, but honestly if we took time to really balance out our meals and really take a look at what we are eating we can find the natural resources so we aren't run down, or sick. During my two months of just eating whatever I wanted the best way I could describe the way my body felt was clogged. It's like when you have a pimple that hurts and you don't want to squeeze it, but once you do and get the oil and crap out of your body you feel ten times better suddenly. I mean the first week of me eating healthy my body detoxed and I literally lost a lot of weight of just excess crap and bloat. Not to get to personal but our bodies can hold up to 10lbs of poop in our system. That's excess weight of literally just shit. So if we keep our bodies up and running we know we don't have to worry about that excess weight and we can start working on the other aspects we desire. So stay tuned next week definitely taking on one or two comfort food items that we all love.


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