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Firm, meaty swordfish steaks marinated in a bright lemon-herb sauce and grilled to perfection. This simple recipe delivers a smoky, juicy seafood dinner in just 20 minutes, perfect for a healthy weeknight meal or a summer barbecue.
For 4 servings
Prepare the Marinade and Marinate the Fish
Preheat and Prepare the Grill
Grill the Swordfish
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Firm, meaty swordfish steaks marinated in a bright lemon-herb sauce and grilled to perfection. This simple recipe delivers a smoky, juicy seafood dinner in just 20 minutes, perfect for a healthy weeknight meal or a summer barbecue.
This american recipe takes 20 minutes to prepare and yields 4 servings. At 334.62 calories per serving with 27.32g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Rest and Serve
Substitute the parsley and oregano with other fresh herbs like dill, rosemary, or thyme for a different flavor profile.
Use lime juice or orange juice instead of lemon juice in the marinade for a slightly different citrusy tang.
Add 1/2 teaspoon of smoked paprika and a pinch of cayenne pepper to the marinade for a smokier, spicier version.
After grilling, top the swordfish with a mixture of chopped Kalamata olives, capers, and fresh tomatoes.
Swordfish is a great source of EPA and DHA, omega-3 fatty acids that support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
Packed with high-quality protein, this dish helps in building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
The combination of omega-3s and essential minerals like selenium in swordfish contributes to improved cognitive function and can help protect against age-related mental decline.
A single serving of one 6-ounce (170g) grilled swordfish steak contains approximately 280-320 calories, primarily from protein and healthy fats.
Yes, grilled swordfish is very healthy. It is an excellent source of lean protein, selenium, and heart-healthy omega-3 fatty acids. However, due to its potential mercury content, it is best consumed in moderation, especially by pregnant women and young children.
The most reliable method is to use an instant-read thermometer; the internal temperature should reach 145°F (63°C). Visually, the flesh will turn from translucent to opaque and should flake easily when gently prodded with a fork.
Absolutely. You can cook the steaks on a preheated cast-iron grill pan on your stovetop over medium-high heat for 4-6 minutes per side. Alternatively, you can broil them in the oven, about 4-5 inches from the heat source, for a similar amount of time.
This dish pairs beautifully with a variety of sides. Try serving it with grilled asparagus, a fresh Greek salad, roasted new potatoes, or a light quinoa or rice pilaf.