5 from 123 votes
Swordfish Recipe
This swordfish recipe uses a marinade of olive oil, garlic, lemon juice, and oregano to enhance the firm, meaty texture of swordfish steaks. Grilled over medium-high heat, the fish cooks quickly, developing a lightly charred exterior while remaining moist inside. The straightforward seasoning lets the natural flavor of the swordfish shine, complemented by fresh lemon wedges and parsley garnish.
Prep Time
10 mins
Cook Time
10 mins
Additional Time
30 mins
Total Time
50 mins
Servings:
2
servings
Calories:
311 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 swordfish about 6 to 8 ounces each, steaks
- 2 tbsp olive oil
- 2 garlic minced, cloves
- 1 tbsp lemon juice fresh
- 1 tsp oregano dried
- pinch salt sea salt
- pinch black pepper
- lemon for serving, wedges
- parsley for garnish, fresh
Instructions
- First, preheat your grill to medium-high heat. Or, use a grill pan on the stovetop.
- In a small bowl, combine olive oil, minced garlic, lemon juice, oregano, salt, and pepper to create a marinade.
- Place the swordfish steaks in a shallow dish or resealable plastic bag. Pour the marinade in. Make sure the steaks are evenly coated. Let them marinate for 20 to 30 minutes. If in a hurry, 10 minutes is fine.
- While the swordfish is marinating, lightly oil the grill grates to prevent sticking. If using a grill pan, skip this step.
- Once the grill is ready, take the swordfish out of the marinade. Let any excess marinade drip off.
- Place the swordfish steaks on the preheated grill. Grill the steaks for about 4 to 5 minutes on each side, or until the fish is opaque and flakes easily with a fork. The cooking time may vary depending on the thickness of the steaks, so watch closely.
- Once cooked, remove the steaks from the grill. Let them rest for 1 minute.
- Finally, serve the swordfish steaks with lemon wedges and fresh parsley.
Cup of Yum
Notes
- Select swordfish steaks weighing 6 to 8 ounces each for consistent cooking times.
- Marinate for 20 to 30 minutes to impart flavor; 10 minutes is acceptable if short on time.
- Use a thermometer to confirm internal temperature reaches 130 to 135°F before resting.
- Store any leftover cooked swordfish in the refrigerator for up to four days.
Nutrition Information
Calories
311kcal
(16%)
Carbohydrates
1g
(0%)
Protein
34g
(68%)
Fat
18g
(28%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
10g
(50%)
Trans Fat
0.1g
(5%)
Cholesterol
112mg
(37%)
Sodium
138mg
(6%)
Potassium
723mg
(15%)
Fiber
0.1g
(0%)
Sugar
0.03g
(0%)
Vitamin A
204IU
(4%)
Vitamin C
1mg
(1%)
Calcium
14mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 311
% Daily Value*
| Calories | 311kcal | 16% |
| Carbohydrates | 1g | 0% |
| Protein | 34g | 68% |
| Fat | 18g | 28% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 112mg | 37% |
| Sodium | 138mg | 6% |
| Potassium | 723mg | 15% |
| Fiber | 0.1g | 0% |
| Sugar | 0.03g | 0% |
| Vitamin A | 204IU | 4% |
| Vitamin C | 1mg | 1% |
| Calcium | 14mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.