Ingredients
Scale
For the Swordfish:
- 4 Swordfish Steaks (approx. 6–8 oz / 170-225g each), about 1 to 1.5 inches thick
- Olive Oil for grilling grates
For the Lemon-Herb Marinade:
- ⅓ cup (80ml) Extra Virgin Olive Oil
- ¼ cup (60ml) Fresh Lemon Juice (from 1–2 lemons)
- 2–3 cloves Garlic, minced (about 1 tablespoon)
- 2 tablespoons Fresh Parsley, finely chopped
- 1 tablespoon Fresh Oregano, finely chopped (or 1 teaspoon dried oregano)
- ½ teaspoon Salt (or to taste)
- ¼ teaspoon Black Pepper, freshly ground
- Optional: ¼ teaspoon Red Pepper Flakes (for a hint of heat)
- Optional: 1 teaspoon Dijon Mustard (for added tang and emulsification)
Instructions
- Prepare the Swordfish: Remove the swordfish steaks from their packaging. Pat them thoroughly dry with paper towels. This step is crucial – removing surface moisture helps the marinade adhere better and allows the fish to sear properly on the grill, creating those desirable grill marks instead of just steaming. Check the steaks for any small pin bones along the centerline and remove them with tweezers if necessary (though swordfish is generally boneless). If your steaks have skin on one side, you can leave it on during grilling (it helps hold the fish together) and remove it before serving, or score it lightly if you plan to eat it (though it can be tough). Place the dried steaks in a shallow dish or a large resealable plastic bag.
- Make the Marinade: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, chopped fresh parsley, chopped fresh oregano, salt, black pepper, and optional red pepper flakes and Dijon mustard. Whisk until the ingredients are well combined and slightly emulsified. The combination of oil, acid (lemon juice), and aromatics (garlic, herbs) creates a flavorful bath that tenderizes slightly and adds significant taste without overwhelming the fish.
- Marinate the Swordfish: Pour the marinade over the swordfish steaks in the dish or bag. Turn the steaks to ensure they are evenly coated on all sides. If using a dish, cover it tightly with plastic wrap. If using a bag, seal it, pressing out most of the air. Place the marinating swordfish in the refrigerator for 15 to 30 minutes ONLY.
- Important Note on Marinating Time: Do not over-marinate swordfish, especially in an acidic marinade like this one containing lemon juice. The acid will start to “cook” the fish (like ceviche) and can break down the proteins, resulting in a mushy texture after grilling if left too long. 15-30 minutes is the sweet spot for imparting flavor without negatively affecting the texture.
- Preheat the Grill: While the fish is marinating, prepare your grill for direct medium-high heat. Aim for a temperature around 400°F – 450°F (200°C – 230°C).
- Gas Grill: Preheat all burners on high for 10-15 minutes, then turn some down to achieve medium-high heat.
- Charcoal Grill: Arrange hot coals for a two-zone fire (a hotter side for searing, a cooler side if needed), ensuring the direct heat zone reaches the target temperature.
- Clean and Oil the Grill Grates: Once the grill is hot, clean the grates thoroughly with a grill brush. This prevents sticking and ensures clean grill marks. Just before placing the fish on the grill, lightly oil the grates. Fold a paper towel, dip it in a high-smoke-point oil (like vegetable, canola, or even more olive oil), and use long-handled tongs to carefully wipe the oil over the hot grates where you’ll be placing the fish.
- Grill the Swordfish: Remove the swordfish steaks from the marinade, letting any excess marinade drip off. Discard the used marinade. Carefully place the swordfish steaks directly over the medium-high heat on the oiled grill grates.
- Grilling Time: Grill the swordfish for approximately 4-6 minutes per side for steaks that are 1 to 1.5 inches thick. The exact time will depend on the exact thickness of your steaks and the heat of your grill.
- Sear and Rotate: For nice crosshatch grill marks, place the fish on the grill, cook for 2-3 minutes, then rotate the steaks 45-90 degrees (without flipping) and cook for another 2-3 minutes.
- Flip Carefully: Use a sturdy fish spatula or wide tongs to carefully flip the swordfish steaks. They should release easily from the grates if the grill was properly preheated and oiled, and the sear has formed. If they stick, wait another 30 seconds and try again.
- Cook Second Side: Grill the second side for another 4-6 minutes, or until the fish is cooked through.
- Check for Doneness: Swordfish is best cooked to medium or medium-well. Overcooked swordfish becomes dry and tough. Use these methods to check for doneness:
- Visual Cue: The fish should be opaque throughout, losing its translucent appearance. You can test by gently flaking the thickest part with a fork – it should flake easily but still be moist.
- Internal Temperature (Most Accurate): Use an instant-read thermometer inserted into the thickest part of the steak, avoiding bone if present. Aim for an internal temperature of 130°F to 135°F (54°C to 57°C) for medium (slightly pink center, very moist) or 140°F (60°C) for medium-well (mostly opaque, still moist). Remember the fish will continue to cook slightly from residual heat after being removed from the grill (carryover cooking). Do not exceed 145°F (63°C).
- Rest the Swordfish: Once cooked to your liking, immediately remove the swordfish steaks from the grill and transfer them to a clean platter or cutting board. Tent loosely with foil and let them rest for 5-10 minutes before serving. Resting allows the juices to redistribute throughout the flesh, resulting in a more tender and flavorful bite. Skipping this step can lead to drier fish.
- Serve: Serve the grilled swordfish steaks warm, garnished with fresh lemon wedges and additional chopped parsley or oregano, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 300-450