Description
This Swordfish Recipe is a simple, flavorful dish perfect for grilling, pan-searing, or baking. Ready in 30 minutes, it’s a healthy, protein-rich main course with a mild flavor that pairs well with a variety of sides.
Ingredients
Scale
- 4 swordfish steaks (about 6 oz each)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon (juice and zest)
- 1 teaspoon fresh thyme (or 1/2 teaspoon dried)
- 1 teaspoon fresh rosemary (or 1/2 teaspoon dried)
- Salt and pepper, to taste
- Optional: fresh parsley for garnish
Instructions
- Prep the Fish:
- Rinse the swordfish steaks under cold water and pat them dry with paper towels.
- Season both sides of the steaks with salt and pepper.
- Make the Marinade:
- In a small bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, thyme, and rosemary.
- Brush the marinade over both sides of the swordfish steaks. Let the fish marinate for about 10-15 minutes at room temperature.
- Cooking Options:
- Grilling:
- Preheat the grill to medium-high heat (around 400°F).
- Lightly oil the grill grates to prevent sticking.
- Grill the swordfish steaks for 4-5 minutes per side until the internal temperature reaches 130°F, and the fish is opaque and flakes easily with a fork.
- Pan-Searing:
- Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
- Sear the swordfish steaks for 3-4 minutes per side, turning once, until golden brown and cooked through.
- Baking:
- Preheat the oven to 400°F.
- Place the marinated swordfish steaks in a baking dish.
- Bake for 12-15 minutes until the internal temperature reaches 130°F, and the fish is tender and opaque.
- Grilling:
- Serve:
- Garnish the swordfish with fresh parsley and an extra squeeze of lemon juice, if desired. Serve with your choice of side dishes.
- Prep Time: 15 minutes
- Cook Time: 12-15 minutes
- Category: Main Course
- Cuisine: American, Mediterranean, Seafood
Nutrition
- Calories: 250 kcal
- Sugar: 0g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 3g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 28g
- Cholesterol: 75mg