Is grilled swordfish healthy?

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.

How do I know when my swordfish is cooked through?

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.

Can I make this recipe without a grill?

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.

What should I serve with grilled swordfish?

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.

Home / Recipes / american / Grilled Swordfish Steaks

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Grilled Swordfish Steaks

POPULARITY

0.0/5

TASTE SCORE

8/10

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.

PREP

10m

COOK

10m

SERVES

1 STEAK

334 cal

SERVINGS

INSTRUCTIONS

4 steps. 10 minutes total.

4 STEPS

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.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
Don'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.
2
A hot, clean, and well-oiled grill is the secret to preventing fish from sticking. Don't skip this step!
3
Avoid overcooking. Swordfish is lean and can become dry quickly. It's done when it's opaque and flakes easily with a fork.
4
If you don't have an outdoor grill, a cast-iron grill pan on the stovetop over medium-high heat works wonderfully.
5
When 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.

RECIPE VARIATIONS

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 Twist

Use lime juice or orange juice instead of lemon juice in the marinade for a slightly different citrusy tang.

Spicy Kick

Add 1/2 teaspoon of smoked paprika and a pinch of cayenne pepper to the marinade for a smokier, spicier version.

Mediterranean Style

After grilling, top the swordfish with a mixture of chopped Kalamata olives, capers, and fresh tomatoes.

HEALTH BENEFITS

Why this is on our healthy list.

heart

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.

muscle

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.

brain

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.

QUESTIONS?

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.

PAIRS WELL WITH

Complete meals featuring this recipe

american·25 min·615 cal

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Grilled Swordfish Steaks

For 4 servings

4 steps. 10 minutes total.

Step 1

Step 2

Step 3

Step 4