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Firm, meaty swordfish steaks grilled to perfection with a bright, zesty marinade of lemon, garlic, and herbs. A simple yet elegant summer meal that's ready in under 30 minutes, perfect for a healthy weeknight dinner.
Prepare the Marinade
Marinate the Swordfish
Preheat and Prepare the Grill
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Firm, meaty swordfish steaks grilled to perfection with a bright, zesty marinade of lemon, garlic, and herbs. A simple yet elegant summer meal that's ready in under 30 minutes, perfect for a healthy weeknight dinner.
This american recipe takes 25 minutes to prepare and yields 4 servings. At 307.03 calories per serving with 27.41g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Grill the Swordfish
Rest and Serve
Substitute parsley and oregano with other fresh herbs like rosemary, thyme, or dill for a different flavor profile.
For a spicy kick, add 1/4 to 1/2 teaspoon of red pepper flakes to the marinade.
If you don't have a grill, you can pan-sear the swordfish. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Cook for 4-6 minutes per side until cooked through.
Add 1 teaspoon of lemon zest to the marinade for an even brighter, more intense citrus flavor.
Swordfish is an excellent source of EPA and DHA, omega-3 fatty acids that are crucial for brain health and have been shown to reduce inflammation and lower the risk of heart disease.
With over 30 grams of protein per serving, swordfish helps build and repair tissues, supports muscle mass, and contributes to a feeling of fullness, which can aid in weight management.
Swordfish is one of the best dietary sources of selenium, a powerful antioxidant that helps protect cells from damage, supports thyroid function, and boosts the immune system.
Each serving of grilled swordfish (one 6 oz steak) contains approximately 300-320 calories, making it a relatively low-calorie and satisfying main course.
Yes, grilled swordfish is very healthy. It's an excellent source of lean protein, omega-3 fatty acids, vitamin D, and selenium. Grilling is also a healthy cooking method that requires minimal added fat.
Absolutely. Just make sure to thaw the swordfish completely before marinating. The best way to do this is to let it thaw overnight in the refrigerator. Pat it very dry with paper towels before adding the marinade.
The best way is to use an instant-read thermometer; it should read 145°F (63°C). Visually, the fish should be opaque all the way through and should flake easily when gently pressed with a fork.
This dish pairs wonderfully with a variety of sides. Try it with grilled asparagus, roasted potatoes, a fresh Greek salad, rice pilaf, or quinoa.
To prevent sticking, make sure your grill is very clean and very hot before you add the fish. Oiling the grates right before placing the fish on them is also crucial. Finally, don't try to flip the fish too early; it will release naturally from the grates when it has a good sear.