Grilled Swordfish with Lemon and Garlic
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.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Marinade
- b.In a small bowl, whisk together 3 tablespoons of olive oil, fresh lemon juice, minced garlic, chopped parsley, dried oregano, salt, and black pepper until well combined.
- 2
Step 2
- a.Marinate the Swordfish
- b.Pat the swordfish steaks dry with a paper towel and place them in a shallow dish or a large resealable plastic bag.
- c.Pour the marinade over the fish, turning the steaks to ensure they are evenly coated.
- d.Let the swordfish marinate at room temperature for 15 to 30 minutes. Avoid marinating for longer as the lemon juice can alter the texture of the fish.
- 3
Step 3
- a.Preheat and Prepare the Grill
- b.While the fish marinates, preheat your grill to medium-high heat, around 400-450°F (200-230°C).
- c.Once hot, clean the grill grates thoroughly with a grill brush.
- d.Lightly oil the grates by soaking a folded paper towel in 1 teaspoon of olive oil, holding it with tongs, and wiping it over the grates. This prevents the fish from sticking.
- 4
Step 4
- a.Grill the Swordfish
- b.Remove the swordfish steaks from the marinade, allowing any excess to drip off. Discard the remaining marinade.
- c.Place the steaks on the hot, oiled grill.
- d.Grill for 4-6 minutes per side, turning only once. The total cooking time will depend on the thickness of your steaks.
- e.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 part.
- 5
Step 5
- a.Rest and Serve
- b.Transfer the grilled swordfish to a clean platter and let it rest for 3-5 minutes. This allows the juices to redistribute, ensuring a moist and tender steak.
- c.Serve immediately, garnished with extra fresh parsley and 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.
- 1For the best flavor, use fresh, high-quality swordfish. Look for steaks that are firm, moist, and have a bright, translucent color.
- 2Do not over-marinate the fish. The acidity from the lemon juice will start to 'cook' the fish (like ceviche) and can result in a mushy texture if left for more than 30 minutes.
- 3Ensure your grill is fully preheated. A hot grill creates beautiful sear marks and is the key to preventing the fish from sticking.
- 4Avoid overcooking. Swordfish is a lean fish and can become dry if cooked for too long. Use a thermometer for accuracy.
- 5Let the fish rest after grilling. This simple step makes a big difference in the final texture and juiciness of the steaks.
Adapt it for your goals.
Herb Swap
Substitute parsley and oregano with other fresh herbs like rosemary, thyme, or dill for a different flavor profile.
Add Some HeatAdd Some Heat
For a spicy kick, add 1/4 to 1/2 teaspoon of red pepper flakes to the marinade.
Pan Seared MethodPan-Seared Method
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.
Citrus TwistCitrus Twist
Add 1 teaspoon of lemon zest to the marinade for an even brighter, more intense citrus flavor.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
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.
Excellent Source of Lean Protein
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.
Packed with Selenium
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.
Frequently asked questions
Each serving of grilled swordfish (one 6 oz steak) contains approximately 300-320 calories, making it a relatively low-calorie and satisfying main course.