Swordfish Steak
Thick, meaty swordfish steaks marinated in a simple blend of lemon, garlic, and herbs, then grilled to perfection. A quick, healthy, and incredibly flavorful meal that brings a taste of the coast to your backyard barbecue, ready in just 20 minutes.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the Marinade
- b.In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, 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. This helps create a better sear.
- c.Place the steaks in a shallow dish or a resealable plastic bag.
- d.Pour the marinade over the steaks, turning them to ensure they are evenly coated.
- e.Let the fish marinate at room temperature for 15-20 minutes. Avoid marinating for longer than 30 minutes, as the acidity from the lemon juice can start to 'cook' the fish and make it mushy.
- 3
Step 3
- a.Preheat and Prepare the Grill
- b.Preheat your grill to medium-high heat, aiming for a temperature of 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 vegetable 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 steaks from the marinade, allowing any excess to drip off. Discard the remaining marinade.
- c.Place the steaks on the hot, oiled grill.
- d.Cook for 4-6 minutes on the first side. Avoid moving the fish to allow distinct grill marks to form.
- e.Flip the steaks carefully and cook for another 3-5 minutes on the other side. The fish is done when it is opaque throughout and flakes easily with a fork.
- f.For best results, use an instant-read thermometer. The internal temperature should reach 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, resulting in a more tender steak.
- c.Garnish with freshly chopped parsley and serve immediately with 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 the lemon juice will break down the fish protein and make it mushy. 15-20 minutes is the sweet spot.
- 2A hot, clean, and well-oiled grill is the key to preventing the fish from sticking and achieving perfect sear marks.
- 3Swordfish is a lean fish and can dry out if overcooked. Watch it closely and remove it from the grill as soon as it's done.
- 4If you don't have a grill, you can pan-sear the steaks in a hot, oiled cast-iron skillet for 4-5 minutes per side.
- 5Letting the fish rest after cooking is a crucial step. It ensures the steak is juicy and flavorful throughout.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes to the marinade for a spicy kick.
HerbaceousHerbaceous
Substitute dried oregano with 2 tablespoons of mixed fresh herbs like rosemary, thyme, and dill.
MediterraneanMediterranean
After grilling, top the swordfish with a mixture of chopped Kalamata olives, capers, and fresh tomatoes.
Oven BakedOven-Baked
If you don't have a grill, bake the marinated steaks on a baking sheet in a preheated oven at 400°F (200°C) for 10-12 minutes, or until cooked through.
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 are crucial for brain health, reducing inflammation, and supporting a healthy cardiovascular system.
Excellent Source of Lean Protein
With over 30 grams of protein per serving, swordfish helps build and repair tissues, supports muscle mass, and keeps you feeling full and satisfied.
Boosts Immunity
Swordfish is packed with selenium, a powerful antioxidant mineral that helps protect cells from damage and plays a vital role in supporting a healthy immune system.
Supports Bone Health
As a good source of Vitamin D, swordfish aids in the absorption of calcium, which is essential for maintaining strong and healthy bones.
Frequently asked questions
Yes, grilled swordfish is very healthy. It is an excellent source of lean protein, omega-3 fatty acids, vitamin D, and selenium, which are beneficial for heart health, brain function, and immune support.