Recipes › Main Course › Grilled Swordfish Italian Recipe

Grilled Swordfish Italian Recipe High-Protein

Recipe by Pedro M. A. Neves

This Mediterranean-inspired grilled swordfish features a simple yet elegant preparation with fresh lemon, extra virgin olive oil, and aromatic herbs that highlight the fish's natural richness. A classic Italian approach that delivers restaurant-quality results at home while providing exceptional lean protein for active lifestyles. The bright, clean flavors complement the firm, meaty texture of swordfish perfectly.

Ingredients

• 4 swordfish steaks (6 oz / 170g each, 1.5 inches / 4cm thick)
• 60 ml extra virgin olive oil
• 3 lemons (zest and juice)
• 6 garlic cloves, minced
• 15g fresh parsley, chopped
• 10g fresh basil, torn
• 5g fresh thyme
• 4g sea salt
• 2g black pepper
• 2g red pepper flakes
• 30 ml dry white wine (optional)

Instructions

1. Pat the swordfish steaks dry with paper towels and place on a cutting board. Season both sides evenly with sea salt and black pepper.

2. In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, parsley, basil, thyme, and red pepper flakes to create the marinade.

3. Reserve 2 tablespoons of marinade for basting. Place swordfish steaks in a shallow dish and coat both sides with remaining marinade. Let rest for 10 minutes at room temperature.

4. Preheat a grill or grill pan to medium-high heat (400°F / 200°C). Lightly oil the grill grates to prevent sticking.

5. Place swordfish steaks on the hot grill. Cook undisturbed for 5-6 minutes until a golden crust forms and grill marks appear. Do not move the fish during this time.

6. Carefully flip each steak using a fish spatula. Brush with reserved marinade and cook for 4-5 minutes until the fish is opaque and flakes easily when tested with a fork at the thickest point.

7. Transfer grilled swordfish to a warm serving plate. Drizzle with any pan juices and remaining fresh lemon juice if desired.

Substitutions

• Use halibut or mahi-mahi steaks as a lean protein alternative with similar cooking times
• Replace fresh herbs with 5g dried Italian seasoning blend if fresh herbs are unavailable
• Substitute olive oil with avocado oil for a higher smoke point if preferred
• Use white wine vinegar (15 ml) in place of dry white wine for non-alcoholic version

Tips

• Do not move the swordfish during the first sear—this allows the Maillard reaction to develop a flavorful crust
• Use a meat thermometer to ensure internal temperature reaches 145°F (63°C) for perfectly cooked fish that remains moist
• Let the fish rest 2-3 minutes before serving to allow juices to redistribute and maintain moisture

Grilled swordfish is a cornerstone of coastal Italian cuisine, particularly in Sicily and along the southern Mediterranean regions where the fish is abundant. This preparation honors traditional Italian cooking philosophy: using the finest seasonal ingredients with minimal, clean preparation to let their natural flavors shine.

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