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Grilled Swordfish
How to cook moist grilled swordfish steaks with a simple, flavorful lemon herb marinade. A quick, healthy meal great for weeknight dinner or company.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 361 kcal
Course:
Main Course , Dinner
Cuisine:
American
Ingredients
- 4 (6- to 8-ounce) swordfish steaks 1-inch thick
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon low sodium soy sauce
- 1 tablespoon sherry vinegar or red wine vinegar
- 1 tablespoon minced garlic about 3 cloves
- 1 teaspoon dried oregano
- 2 medium lemons divided
- chopped fresh parsley or cilantro for serving
- kosher salt for serving
- oil for grilling
Instructions
- Pat the swordfish dry on both sides. In a shallow dish just large enough to hold the swordfish in a snug, even layer, place the olive oil, soy sauce, vinegar, garlic, and oregano. Zest in both of the lemons, then juice 1 of the lemons into the marinade. Whisk to combine. Slice the second lemon in half crosswise and reserve for grilling.
- Add the swordfish steaks to the dish and turn to coat in the marinade. Let rest 10 to 15 minutes (do not let sit more than 20 minutes, or the acid will start to break down the fish). Halfway through, flip the swordfish over.
- Heat a gas grill or charcoal grill to medium-high (about 375 to 400°F; you can also cook the fish under the oven broiler). Scrape the grill grates very clean, then oil to prevent sticking.
- Grill the swordfish for 4 to 5 minutes per side, just until it registers 135°F on an instant read thermometer and is no longer pink in the center. Transfer to a plate and cover. Let rest 10 minutes.
- At the same time you are grilling the swordfish, grill the lemon halves by placing them cut-side down on the grill. Cook until char marks appear, about 6 minutes.
- Sprinkle the rested swordfish with herbs and a pinch of kosher salt. Squeeze the grilled lemon over the top. Enjoy hot.
Cup of Yum
Notes
- TO STORE: Refrigerate swordfish in an airtight storage container for up to 2 days.
- TO REHEAT: Gently rewarm leftovers in a baking dish in the oven at 350°F or in a skillet on the stovetop.
- TO FREEZE: Freeze swordfish in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating. Note that frozen, thawed fish will taste more fishy and the texture will break down somewhat.
Nutrition Information
Serving
1(of 4)
Calories
361kcal
(18%)
Carbohydrates
6g
(2%)
Protein
35g
(70%)
Fat
22g
(34%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
Monounsaturated Fat
13g
Trans Fat
0.1g
Cholesterol
112mg
(37%)
Potassium
815mg
(23%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
225IU
(5%)
Vitamin C
29mg
(32%)
Calcium
36mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 361
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 361kcal | 18% |
| Carbohydrates | 6g | 2% |
| Protein | 35g | 70% |
| Fat | 22g | 34% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 112mg | 37% |
| Potassium | 815mg | 17% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 225IU | 5% |
| Vitamin C | 29mg | 32% |
| Calcium | 36mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.