Simple Grilled Swordfish Recipe
When most people think of a fish steak, they imagine seared ahi tuna. But grilled swordfish provides an easier, more affordable alternative that tastes great and will still make you feel like you're eating a meaty steak in fish form.
According to food Blogger Ksenia Prints of At the Immigrant's Table, swordfish is a lesser-used fish that really should be a part of your fish repertoire. Swordfish is a great source of protein and is rich in omega-3 fatty acids, vitamin D, and selenium, which is a nutrient known for its cancer-fighting properties.
It is easy to cook grilled swordfish steaks in the comfort of your own home, equipped with nothing more than a grill pan and a few kitchen staples. Our simple grilled swordfish recipe will help you get a special dinner to the table in under 20 minutes.
One thing to note with swordfish is that it does contain high levels of mercury; while it is definitely safe to eat swordfish, like tuna, you shouldn't be consuming it on a daily basis. Which is just perfect for making this easy recipe into a special occasion!
Gather the ingredients for this simple grilled swordfish
To make this recipe, you will need a couple of swordfish steaks. Swordfish is often sold in a full rib; if purchased like that, all you need to do is separate the two steaks with a sharp kitchen knife.
To cook the steaks and make the sauce, you will need olive oil, butter, lemon, garlic, and fresh parsley.
Grill swordfish
Begin by seasoning both sides of the swordfish steaks with salt and pepper.
Next, heat a large grill pan to medium heat. To get the right sear, you want a pan that has visible and pronounced grill marks. Prints says that a cast iron skillet is preferable. The pan should be hot and ready when you put the fish in so that it will cook properly.
When the pan is ready, add 1 tablespoon of olive oil and 1 tablespoon of butter to the pan. Once the oil and butter have melted, place the swordfish steaks onto the pan.
Cook steaks for approximately 4 to 5 minutes on each side at medium heat, until the fish can be lifted off the pan easily and you see visible grill marks on the fish. The fish's internal temperature should measure 145 F in its thickest part and it should easily flake with a fork.
Make the lemony sauce
To create the sauce, add the remaining olive oil and butter to the same pan in which you cooked the fish. Then, add garlic, lemon juice, and parsley to the pan and cook for two minutes, stirring occasionally.
Serve grilled swordfish with lemon garlic sauce
Serve the grilled swordfish immediately with the lemon-garlic sauce spooned over the top. Prints points out that this is a very filling cut of fish, so accompany it with something light like a green salad. Any leftover fish can be stored in an airtight container in the fridge for up to four days.
- 2 swordfish steaks, 8 oz each
- 2 tbsp olive oil
- 2 tablespoon butter
- 1 lemon, juice of
- 1 garlic clove, minced
- ¼ cup chopped parsley
- Begin by seasoning both sides of the swordfish steaks with salt and pepper.
- Next, heat a large grill pan to medium heat. The pan should be hot and ready for the fish to cook properly! When the pan is ready, add 1 tablespoon of olive oil and 1 tablespoon of butter to the pan. Once the oil and butter have melted, place the swordfish steaks onto the pan.
- Cook steaks for approximately 4 to 5 minutes on each side at medium heat, until the fish can be lifted off the pan easily and you see visible grill marks on the fish. The fish's internal temperature should measure 145 F in its thickest part and it should easily flake with a fork.
- To create the sauce, add the remaining olive oil and butter to the same pan in which you cooked the fish. Then, add garlic, lemon juice, and parsley to the pan and cook for two minutes, stirring occasionally.
- Serve the grilled swordfish immediately, with the lemon-garlic sauce spooned over the top. Any leftover fish can be stored in an airtight container in the fridge for up to four days.
| Calories per Serving | 561 |
| Total Fat | 40.3 g |
| Saturated Fat | 12.8 g |
| Trans Fat | 0.6 g |
| Cholesterol | 180.2 mg |
| Total Carbohydrates | 3.7 g |
| Dietary Fiber | 1.1 g |
| Total Sugars | 0.8 g |
| Sodium | 190.6 mg |
| Protein | 45.3 g |
