Swordfish Steak
Thick, meaty swordfish steaks with a golden seared crust and tender, flaky interior. Finished with a bright squeeze of lemon and a brush of garlic herb butter, this restaurant-quality dish comes together in under 30 minutes.
For 4 servings
- prep
Pat the swordfish steaks dry and season.
1.Pat swordfish steaks completely dry with paper towels.2.Brush both sides lightly with olive oil.3.Season generously with salt and black pepper. - prep
Preheat the grill or grill pan.
Heat a grill pan or outdoor grill over medium-high heat until very hot. The surface should be hot enough that a drop of water sizzles and evaporates immediately.
TIPA hot grill is crucial for a good sear and to prevent sticking. Don't move the fish until it releases naturally. - grill · ~7 min
Grill the swordfish steaks.
1.Place swordfish steaks on the hot grill.2.Cook undisturbed for 3 to 4 minutes until deep golden grill marks form.3.Flip gently with tongs and cook another 3 minutes, until just opaque in the center.TIPSwordfish is cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. - mix · ~2 min
Make the garlic herb butter.
1.In a small saucepan over low heat, melt the unsalted butter.2.Add the minced garlic and cook gently for 1 minute until fragrant.3.Remove from heat and stir in the lemon juice and chopped parsley.TIPTake care not to brown the garlic; keep the heat low so it stays sweet and mellow. - garnish
Brush with herb butter and serve immediately.
Transfer the swordfish to a warm platter. Brush the garlic herb butter generously over the hot steaks and serve at once with lemon wedges on the side.
TIPLet the steaks rest for just 2 minutes after grilling to keep the juices locked in.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the swordfish steaks very dry before seasoning to ensure a good sear, not steam.
- 2Let the grill or pan get ripping hot before adding the fish; it should sizzle on contact.
- 3Don't flip the steak until it releases easily from the grates, or you'll tear the crust.
- 4Cook swordfish to an internal temperature of 145°F (63°C) for a moist, flaky center without drying out.
- 5Use tongs, not a fork, to flip the steaks so you don't pierce the flesh and lose juices.
- 6Make the garlic herb butter just before serving so the garlic stays aromatic, not bitter.
Adapt it for your goals.
Mediterranean Swordfish
Swap the parsley for fresh oregano and add a pinch of dried red chili flakes to the butter for a warm, herbaceous kick that pairs well with a side of roasted tomatoes.
Lemon Caper ButterLemon-Caper Butter
Add 1 tablespoon of drained capers to the garlic butter before brushing—the briny pops cut through the richness of the swordfish beautifully.
Smoky Grilled SwordfishSmoky Grilled Swordfish
Brush the steaks with a mixture of olive oil, smoked paprika, and cumin before grilling for a subtle smoky depth that evokes a campfire finish.
Paleo/Whole30Paleo/Whole30
Replace butter with ghee or additional olive oil and serve with a side of grilled vegetables for a fully compliant meal with no dairy.
Herb CrustHerb Crust
Press a mixture of minced fresh dill, chives, and lemon zest into the oiled steaks before grilling for a bright, aromatic crust that perfumes the fish.
Why this is on our healthy list.
High in Lean Protein
Swordfish is a dense source of high-quality protein, supporting muscle repair and satiety without excessive saturated fat.
Rich in Selenium
Swordfish provides selenium, an antioxidant mineral that supports thyroid function and immune health.
Source of Omega-3 Fatty Acids
This fish contains beneficial omega-3s that promote heart and brain health, especially when cooked with minimal added fat.
Low in Carbohydrates
This steak is naturally carb-free, making it a great choice for low-carb or keto eating patterns.
Frequently asked questions
Swordfish is done when it reaches 145°F internally and flakes easily with a fork, but still looks moist—not dry or stringy.
