Bowls have become the trendiest way to serve food – back in the day we used to only use bowls for soup, but now they are the perfect vessels for grains, salads, and more. This Swordfish Grain Bowl is a favorite when I’m craving seafood but want something hearty yet fresh! 

Swordfish Grain Bowl 03

Every week, I make sure to cook up some grains. Whole grains like faro and quinoa are the gateway to bowls – but not those kind of bowls, get your head out of the gutter! These bowls are hearty, pack with flavor and nutrition like no other – and my latest favorite bowl to make at home is one that showcases deliciously flaky swordfish from the fish market.

A Swordfish Grain Bowl like this one has a ton of components, but I promise it couldn’t be easier.

It’s all about prepping – if you prep most of the components in this bowl ahead of time, you can literally throw a meal together in under 20 minutes! For a bowl to be a success, you want to have a variety of textures, flavors and colors, so your palate doesn’t get bored with the same bite over and over again. This recipe has five components, while I’ll break down into bullet points so you can see how easy it is:

  • Whole grain – farro: I love cooking up my whole grains with an extra dose of goodness by adding turmeric to the cooking liquid. It turns the grains a gorgeous deep yellow color and adds healthy benefits.
  • Sweet Potato: Let’s be honest, I’m addicted to sweet potato and this one is just peeled, cubed and boiled until tender, to then be tossed with chickpeas, pumpkin seeds, and seasoned with salt and pepper.
  • Pepper Onion Relish: quickly sauté thinly sliced peppers and onions in olive oil and once tender, splash some of your favorite vinegar (apple cider, white balsamic, anything works!). This adds a hint of acid and brightens the bowl.
  • Swordfish: fish is the easiest of proteins to cook – forget chicken who you can have protein rich fish like swordfish. Just make sure it’s locally sourced – a quick sear and simmer in white wine makes this an all time favorite.

Swordfish Grain Bowl 02

Swordfish Grain Bowl

Print Recipe
Swordfish Grain Bowl 03
Prep Time:45 minutes
Total Time:45 minutes


for the sweet potato salad:

  • 1 large sweet potato peeled and cubed
  • 1 can chickpeas drained
  • 2 tablespoons pumpkin seeds

for the kale salad:

  • 2 cups kale shredded
  • ½ cup fresh mint leaves
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar

for the farro:

  • 1 cup farro cooked with a pinch of turmeric

for the pepper relish:

  • 1 red bell pepper sliced
  • 1 yellow onion sliced
  • 1 tablespoon olive oil
  • 3 tablespoons apple cider vinegar

for the swordfish:

  • 2 portions swordfish filet
  • ½ cup white wine
  • salt and pepper to taste
  • olive oil to sear


  • In boiling water, cook the sweet potatoes. Once tender, toss with chickpeas and pumpkin seeds. Season with salt and pepper.
  • For the salad, toss the greens and herbs with simple dressing.
  • To cook the relish, quickly saute the pepper, onion and olive oil for 10 minute until soft. Add a splash of vinegar.
  • Last but not least, sear the fish in olive oil on both sides and then add wine. Cover and cook for 7-10 minutes, depending on thickness.
  • Divide ingredients into two bowls and serve it up!
Servings: 2 large servings or 4 small servings
Author: Marnely Murray

Swordfish Grain Bowl 01

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  1. I have been preparing these “Buddha Bowls” since the beginning of 2020. Okay…I know it haven’t been a long time but I swear I feel like a new person. I have more energy and I’ve lost a few pounds already.
    My routine…intermittent fasting…eat noon until 8pm only and I’ve only been eating the grain bowls.
    Give it a shot!!! Promise you’ll feel like a new person!!
    Good Luck and enjoy

  2. 5 stars
    I’m looking for new ways to cook veggies and this is perfect! Thanks, Marnely, for another great recipe.