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Perfect Swordfish Recipe


  • Author: ARLINDA
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

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.
  • 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