swordfish recipe
Easy and flavorful swordfish recipe with lemon, garlic, and herbs. Grill, pan-sear, or bake for a juicy, restaurant-quality seafood dish in minutes!
Ingredients
Main Ingredients:
- Swordfish steaks – Fresh or frozen about 1 to 1½ inches thick. Choose steaks that are firm, moist, and free from strong odors.
- Olive oil – Extra virgin olive oil for richness and moisture. It helps prevent the fish from drying out.
- Fresh lemon juice – Adds bright acidity and enhances the natural flavors of the fish.
- Garlic cloves – Minced garlic provides a deep aromatic taste that complements the mild sweetness of swordfish.
- Kosher salt – Enhances the natural flavors without overpowering the dish.
- Black pepper – Adds warmth and depth to the seasoning.
- Capers – For a briny slightly tangy contrast that pairs well with the richness of the fish.
- Red pepper flakes optional – Adds a mild heat for those who enjoy a little spice.
- Fresh herbs – Parsley thyme, or rosemary work well for garnish and extra flavor.
Optional Ingredients for More Flavor:
- Lemon zest – A hint of zest can make the lemon flavor even more pronounced.
- Garlic butter – A mix of melted butter and garlic can be drizzled over the top for a richer finish.
Instructions
Step 1: Prepare the Swordfish Steaks
- Pat the swordfish steaks dry with paper towels to remove excess moisture.
- Season both sides with kosher salt, black pepper, and red pepper flakes (if using).
- In a small bowl, mix together the olive oil, fresh lemon juice, minced garlic, and capers. This will act as both a marinade and a finishing sauce.
Step 2: Marinate for Maximum Flavor (Optional but Recommended)
- Place the seasoned swordfish steaks in a shallow dish or zip-top bag.
- Pour the lemon-garlic marinade over the fish, making sure both sides are coated.
- Let the fish marinate for 15-30 minutes at room temperature. Do not marinate for too long, as the acid in the lemon juice can start to "cook" the fish.
Step 3: Choose Your Cooking Method
- Option 1: Grilling Swordfish (Best for Charred Flavor)
- Preheat the grill to medium-high heat (around 400-450°F). Lightly oil the grates to prevent sticking.
- Place the swordfish steaks on the grill and cook for 3-4 minutes per side until grill marks appear.
- Flip once and cook for another 3-4 minutes until the fish is opaque and flakes easily.
- Remove from heat and let it rest for a few minutes before serving.
- Pro Tip: Use a meat thermometer to check for doneness. Swordfish is fully cooked when the internal temperature reaches 130-135°F (it will continue cooking as it rests).
- Option 2: Pan-Searing Swordfish (Best for a Golden Crust)
- Heat a cast-iron skillet or heavy-bottomed pan over medium-high heat. Add 1-2 tablespoons of olive oil.
- Once hot, add the swordfish steaks and sear for 3-4 minutes on the first side without moving them.
- Flip the fish and cook for another 3-4 minutes until golden brown and cooked through.
- Remove from heat and let the fish rest for 2-3 minutes before serving.
- Pro Tip: Add 1 tablespoon of butter and minced garlic during the last minute of cooking for extra flavor.
- Option 3: Baking Swordfish (Best for a Hands-Off Approach)
- Preheat the oven to 400°F (200°C).
- Place the swordfish steaks in a lightly greased baking dish.
- Drizzle the lemon-garlic marinade over the fish.
- Bake for 12-15 minutes until the fish is opaque and flakes easily with a fork.
- Remove from the oven and let it rest for a couple of minutes before serving.
- Pro Tip: If you want a golden crust, broil the fish for the last 2 minutes.
Step 4: Serve and Garnish
- Drizzle any remaining marinade or garlic butter sauce over the top.
- Sprinkle with fresh chopped parsley or rosemary for extra flavor.
- Serve with lemon wedges on the side for a burst of brightness.
Notes
Nutrition Information (Per Serving)
- Calories: 350
- Protein: 40g
- Fat: 18g
- Carbohydrates: 3g
- Saturated Fat: 3g
- Cholesterol: 95mg
- Sodium: 420mg
- Fiber: 0.5g
- Sugar: 1g
- Omega-3 Fatty Acids: High