Grilled Swordfish Recipe is frequently disregarded in favor of more common seafood such as salmon or tuna, but once you sample it, you’ll understand why it’s so popular with seafood enthusiasts and professional chefs alike. With its meaty texture, mild flavor, and adaptability on the grill or in a skillet, swordfish provides a pleasant bite that can withstand both robust marinades and basic seasoning.
In this blog post, we’ll go over everything you need to know about making the best swordfish recipe, including its origins, health advantages, step-by-step cooking directions, and even how to serve it for optimum flavor and flair.
🐟 What is a Swordfish?
The swordfish is a huge predatory fish with a unique long, flat bill—hence the name. Its meat is firm, lean, and slightly sweet, with a steak-like texture that holds up nicely when grilled, broiling, or pan-searing. Swordfish, unlike flaky white fish, has a rich, meaty consistency, making it an excellent choice for people seeking a more hearty seafood experience.
🌍 Origin and Culinary Background.
Swordfish are native to temperate and tropical oceans around the world, with substantial commercial captures in the Atlantic, Pacific, and Mediterranean. Grilled swordfish Recipe is a popular dish in Italy and Greece, where it is frequently served with lemon, herbs, and olive oil. It is also commonly used in American coastal cuisine, particularly in Florida and California.
Swordfish was once considered a valuable catch due to its large size and productivity. However, due to its unusual texture and ease of taste absorption, it is now regarded as a gourmet alternative.
Ingredients for Grilled Swordfish Recipe.
This excellent swordfish dish for two servings requires the following ingredients:
- 2 swordfish steaks (6-8 oz each, approximately 1 inch thick)
- 3 tablespoons olive oil.
- 2 tablespoons lemon juice, freshly squeezed
- 1 teaspoon garlic, minced
- 1 teaspoon Dijon mustard.
- 1 teaspoon fresh thyme (or 1/2 tsp dry)
- Add salt and black pepper to taste.
- Lemon wedges for serving.
- Suitable garnishes include sliced parsley or fresh dill.
🍳 Equipment You will need
This swordfish recipe does not require any special tools. Here is the basic setup:
- Grill or grill pan (cast iron is recommended for stovetop use).
- Mixing Bowl
- Whisk or fork (for marinade)
- Tongs or spatula.
- Meat thermometer (optional but useful).
- Plate and foil (to rest the fish).
🕒 Preparation and Cooking Time
Prep and Cook Time Total Time
10 mins 10-12 mins 20-25 mins 🔪
Grilled Swordfish Recipe
Equipment
- 1 Grill or grill pan
- 1 Mixing bowl
- 1 Whisk or fork (for marinade)
- 1 Tongs or spatula.
- 1 Meat thermometer (optional but useful).
- 1 Plate and foil (to rest the fish).
Ingredients
- 2 swordfish steaks 6-8 oz each, approximately 1 inch thick
- 3 tablespoons olive oil.
- 2 tablespoons lemon juice freshly squeezed
- 1 teaspoon garlic minced
- 1 teaspoon Dijon mustard.
- 1 teaspoon fresh thyme or 1/2 tsp dry
- Add salt and black pepper to taste.
- Lemon wedges for serving.
- Suitable garnishes include sliced parsley or fresh dill.
Instructions
Step 1: Prepare the marinade.
- Combine the olive oil, lemon juice, garlic, Dijon mustard, thyme, salt, and pepper in a mixing bowl. Whisk thoroughly until emulsified.
Step 2: Marinate the swordfish.
- Place the swordfish steaks in a shallow dish or Ziploc bag. Pour the marinade over them, ensuring that each piece is thoroughly coated. Allow to marinate in the refrigerator for 15-30 minutes (no more than 1 hour to avoid overmarination).
Step 3: Preheat the grill or pan.
- Warm your grill or grill pan to medium-high temperatures. To prevent sticking, brush with a little oil.
Step 4: Grill the swordfish.
- Put the swordfish steaks on the grill. Cook for 5-6 minutes per side, or until the internal temperature reaches 130-135°F (medium doneness). The outside should have nice grill marks and a mild char.
Step 5: Rest and Serve.
- Remove the steaks and allow them to rest for 2-3 minutes under foil. This helps disperse juices and improves flavor.
Step by Step Preparation
Step 1: Prepare the marinade.
- Combine the olive oil, lemon juice, garlic, Dijon mustard, thyme, salt, and pepper in a mixing bowl. Whisk thoroughly until emulsified.
Step 2: Marinate the Grilled Swordfish Recipe.
- Place the swordfish steaks in a shallow dish or Ziploc bag. Pour the marinade over them, ensuring that each piece is thoroughly coated. Allow to marinate in the refrigerator for 15-30 minutes (no more than 1 hour to avoid overmarination).
Step 3: Preheat the grill or pan.
- Warm your grill or grill pan to medium-high temperatures. To prevent sticking, brush with a little oil.
Step 4: Grill the swordfish.
- Put the swordfish steaks on the grill. Cook for 5-6 minutes per side, or until the internal temperature reaches 130-135°F (medium doneness). The outside should have nice grill marks and a mild char.
Step 5: Rest and Serve.
- Remove the steaks and allow them to rest for 2-3 minutes under foil. This helps disperse juices and improves flavor.
💪 Health benefits of Grilled Swordfish Recipe.
- Swordfish isn’t simply tasty—it’s also rich in nutrients.
- High in protein: around 20 grams per 3 oz cooked piece.
- Omega-3 fatty acids promote heart health and brain function.
- Vitamin D and B12 are essential for bone strength and energy generation.
- Low carbs: ideal for keto or low-carb diets.
- ⚠️ Swordfish, a huge predatory fish, may contain higher levels of mercury. It is best enjoyed in moderation, especially by pregnant women and young children.
🍽️ Best way to serve Grilled Swordfish Recipe
- Swordfish pairs well with a range of side dishes and seasonings. Here are some serving ideas:
- Over-roasted veggies (zucchini, bell pepper, and asparagus).
- Over lemon couscous or rice pilaf
- Topped with a fresh herb salsa (such as chimichurri or gremolata).
- Serve with a simple salad and crusty toast for a light summer supper.
- Sliced and wrapped in a pita or tortilla.
Protein: 35 grams.🔢 Calories and Nutrition (Per 6-ounce grilled swordfish steak)
Calories: 300–320 kcal.
Fat: 16 grams (mainly healthy fats).
Carbs: 0 grams
Sodium: 180 mg.
Calories may vary depending on the marinade and cooking method.
📚 Additional Tips and Information
Do not overcook swordfish. Because it is a lean fish, cooking it for an extended period of time may result in dryness. Use a meat thermometer to ensure safety.
Avoid strong marinades, like as vinegar-based sauces, which can break down the texture.
Frozen swordfish steaks are great; simply thaw thoroughly and wipe dry before marinating.
Pan-searing alternative: Do not have a grill? Sear in a heated cast-iron skillet with a drizzle of olive oil. Same wonderful crust, but less cleaning.
🧾 Conclusion
Swordfish is the unsung star of seafood recipes, a robust, meaty fish ideal for grilling, marinating, and experimenting with flavors. Whether you’re entertaining friends or treating yourself to a restaurant-style supper at home, this grilled swordfish recipe is a hit. It’s the kind of dish that seafood fans fawn over because it requires little preparation and has a big flavor.
❓ Frequently Asked Questions:
1. Can I cook the Grilled Swordfish Recipe in the oven?
Yes! Bake at 400°F for 12-15 minutes, depending on the thickness, or until the internal temperature reaches 130-135°F.
2. How does swordfish taste?
Swordfish has a mild, somewhat sweet flavor and a thick, steak-like texture. It’s not as “fishy” as some other seafood.
3. How frequently can I eat the Grilled Swordfish Recipe?
Due to its high mercury concentration, swordfish should only be eaten once a week. If you are pregnant or nursing, always consult with your doctor.
4. Can you freeze the Grilled Swordfish Recipe
Yes, allow it to totally cool before storing it in an airtight container. For maximum flavor, it’s best consumed within 1-2 months.
5. Which wine combines best with Swordfish?
Try a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. A light-bodied red, such as Pinot Noir, is also suitable for a stronger combination.