Grilled Swordfish Steaks
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
4 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Marinade and Marinate the Fish
- b.In a small bowl, whisk together the olive oil, lemon juice, minced garlic, chopped parsley, chopped oregano, salt, black pepper, and optional red pepper flakes.
- c.Place the swordfish steaks in a shallow glass dish or a large zip-top bag.
- d.Pour the marinade over the steaks, turning to coat them evenly.
- e.Let the fish marinate at room temperature for 15-30 minutes. Do not exceed 30 minutes, as the acid in the lemon juice will begin to break down the fish texture.
- 2
Step 2
- a.Preheat and Prepare the Grill
- b.While the fish marinates, preheat your grill to medium-high heat, aiming for a temperature of 400-450°F (200-230°C).
- c.Once hot, use a grill brush to clean the grates thoroughly.
- d.Lightly soak a paper towel in vegetable oil. Using tongs, carefully wipe the hot grates with the oiled towel to create a non-stick surface.
- 3
Step 3
- a.Grill the Swordfish
- b.Remove the swordfish steaks from the marinade, allowing any excess to drip off. Discard the leftover marinade.
- c.Place the steaks directly on the hot, oiled grill.
- d.Grill for 4-6 minutes on the first side. The fish should develop nice grill marks and release easily from the grates when it's ready to flip.
- e.Flip the steaks carefully and cook for another 4-6 minutes on the second side.
- f.The fish is done when it is opaque throughout and flakes easily with a fork. For perfect results, use an instant-read thermometer to check for an internal temperature of 145°F (63°C) at the thickest point.
- 4
Step 4
- a.Rest and Serve
- b.Transfer the grilled swordfish to a clean platter or individual plates.
- c.Let the steaks rest for 3-5 minutes before serving. This crucial step allows the juices to redistribute, ensuring a moist and tender result.
- d.Serve immediately with fresh lemon wedges on the side for squeezing over the fish.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't over-marinate! The acid in lemon juice can 'cook' the fish (like ceviche) and result in a mushy texture if left for more than 30 minutes.
- 2A hot, clean, and well-oiled grill is the secret to preventing fish from sticking. Don't skip this step!
- 3Avoid overcooking. Swordfish is lean and can become dry quickly. It's done when it's opaque and flakes easily with a fork.
- 4If you don't have an outdoor grill, a cast-iron grill pan on the stovetop over medium-high heat works wonderfully.
- 5When buying swordfish, look for steaks that are at least 1-inch thick, with a moist, translucent appearance. Avoid any pieces that look dull or have brown spots.
Adapt it for your goals.
Herb Swap
Substitute the parsley and oregano with other fresh herbs like dill, rosemary, or thyme for a different flavor profile.
Citrus TwistCitrus Twist
Use lime juice or orange juice instead of lemon juice in the marinade for a slightly different citrusy tang.
Spicy KickSpicy Kick
Add 1/2 teaspoon of smoked paprika and a pinch of cayenne pepper to the marinade for a smokier, spicier version.
Mediterranean StyleMediterranean Style
After grilling, top the swordfish with a mixture of chopped Kalamata olives, capers, and fresh tomatoes.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
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.
Excellent Source of Lean Protein
Packed with high-quality protein, this dish helps in building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
Boosts Brain Function
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.
Frequently asked questions
A single serving of one 6-ounce (170g) grilled swordfish steak contains approximately 280-320 calories, primarily from protein and healthy fats.
