This swordfish recipe is quick, easy, and so flavorful! A simple marinade makes these swordfish steaks tender, juicy, and hearty. This foolproof recipe can be grilled or pan seared. Great for family dinners, entertaining with family and friends, or meal prep. This healthy seafood recipe tastes restaurant quality!
Why You’ll Love This Recipe
- This swordfish recipe has a rich flavor!
- Swordfish has a mild, slightly sweet taste that perfectly complements a wide array of seasonings and marinades.
- The simple marinade is incredibly flavorful.
- This recipe is perfect for both seasoned cooks and beginners.
- With just a few simple ingredients and minimal cooking time, you can whip up this impressive dish!
- Apart from being delicious, swordfish is a great source of lean protein, vitamins, and minerals.
- It is particularly rich in omega-3 fatty acids, known for their heart-healthy properties.
- This recipe is naturally Whole30 compliant, Paleo, Keto, low carb, gluten free, dairy free, egg free, nut free, and sugar free.
- Check out this Sea Bass Recipe or this Yellowfin Tuna for another favorite dinner!
All About Swordfish
Swordfish, scientifically known as Xiphias gladius, is a remarkable species of fish! It is found in the warm and temperate waters of the Atlantic, Pacific, and Indian Oceans.
Swordfish is known for its distinctive long, flat bill-like rostrum, which gives the fish its name.
These fish can grow up to 9 feet in length and weigh as much as 1,400 pounds.
Their meaty, firm texture and a high-fat content make them perfect for grilling and pan searing.
Ingredients & Substitutions
These are the main ingredients and substitutions for this swordfish recipe. Scroll down to the recipe card for full ingredients list and instructions.
Choose swordfish steaks that are about 6 to 8 ounces each. Fully thaw frozen swordfish.
Olive oil helps moisturize the steaks. Feel free to use avocado oil instead. For a buttery flavor, replace with melted butter.
Minced garlic cloves add a classic garlicky flavor! If you do not have fresh garlic, use garlic powder.
Lemon juice pairs well with seafood.
Dried oregano adds a fresh flavor.
Sea salt and pepper add a slight flavor to the fish.
Serve with lemon wedges and freshly chopped herbs. Parsley adds a great freshness!
Taste & Texture
Swordfish meat is dense and meaty, resembling a tender steak rather than traditional flaky fish.
When cooked to perfection, this swordfish recipe maintains its firm texture, allowing it to hold up well to various cooking methods.
The flavor is subtle and not overly fishy. It pairs wonderfully with a variety of marinades, herbs, and spices. Its versatility makes it an ideal canvas for many flavor combinations.
How to Make
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.
Expert Tips & Tricks
When selecting swordfish, look for steaks with firm flesh, a vibrant color, and a pleasant smell. Avoid fish with any signs of discoloration or strong odors.
Swordfish is best when not overcooked.
To maintain its moistness and prevent dryness, grill or pan-sear the steaks for about 4 to 5 minutes per side over medium-high heat.
Enhance the taste of your swordfish recipe by marinating it in your favorite blend of olive oil, lemon juice, garlic, and herbs for at least 20 minutes before cooking.
Use a meat thermometer to test the internal temperature. Cook until 130 to 135 degrees Fahrenheit inside.
How to Serve & Store
To serve this swordfish recipe, plate your swordfish steaks alongside a fresh salad, lemon wedges, and a drizzle of extra virgin olive oil or butter.
For storing leftovers, place the cooked swordfish in an airtight container and refrigerate it for up to 3 to 4 days.
You can also freeze it for up to 2 months.
However, for the best taste and texture, enjoy this swordfish recipe fresh on the day of cooking.
Frequently Asked Questions
Swordfish can be grilled, pan seared, baked, or broiled. Grilling is my favorite! Grilled swordfish is incredibly flavorful and savory.
French fries, potatoes, grilled vegetables, and salsa all go well with swordfish. Pair with butter, lemon, and fresh herbs.
Unlike some other types of fish, swordfish does not require soaking before cooking. Soaking fish in liquid (such as milk or a brine solution) is typically done to help remove any unwanted fishy odors or to add moisture to the fish. However, swordfish is known for its mild flavor and meaty texture. It generally does not have a strong fishy smell.
Swordfish is known for its unique and distinct flavor. Its taste is mild and slightly sweet with a hint of nuttiness. The meat is firm and dense, similar to a steak. This is why it is often referred to as the “steak of the sea.” This meaty texture and mild flavor make swordfish a popular choice for seafood lovers who enjoy heartier fish.
No, swordfish should not be pink in the middle when cooked. Swordfish is safe to eat when it reaches an internal temperature of 145°F (63°C). At this temperature, the fish should be opaque and easily flake with a fork. The flesh of properly cooked swordfish will be white and firm.
Measuring Spoons: These measuring spoons are great for measuring out the spices.
Grill Pan: This grill pan is great for the stovetop!
Meat Thermometer: Use a meat thermometer to measure the steak temperature.
Check out all of my kitchen favorites!
You May Also Like
- Royal Red Shrimp Recipe
- Baked Halibut Recipe
- Fried Lobster Tails
- Cod Fish Recipe
- Blackened Mahi Mahi
If you make this healthy swordfish recipe, I would really appreciate a review! You can find me on Instagram, Facebook, and Pinterest. Join my exclusive Facebook Group for a behind the scenes look. I would love for you to follow along! For more ideas, see these Lunch and Dinner Recipes.
Get the Recipe: Swordfish Recipe
- 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.
- Choose swordfish steaks that are about 6 to 8 ounces each.
- Marinate for 20 to 30 minutes for optimal flavor. If you only have 10 minutes, that is sufficient.
- The thickness of your swordfish will determine the cooking time. Watch closely to avoid overcooking.
- The swordfish should have an internal temperature of 130 to 135 degrees Fahrenheit before letting it rest.
- Store leftovers in the fridge for up to 4 days.
Love this easy swordfish recipe? You can sign up here to receive healthy meal plans, exclusive new recipes and updates!