Grilled Swordfish Steak Recipe High-Protein
This Italian-inspired grilled swordfish steak features a Mediterranean herb marinade with lemon, garlic, and olive oil. The thick, meaty steaks develop a golden crust on the grill while remaining tender and moist inside. A simple, elegant protein-forward dish perfect for fitness-focused meals.
Ingredients
- 2 swordfish steaks, 200g (7 oz) each, 3 cm (1.2 inches) thick
- 45 ml (3 tablespoons) extra virgin olive oil
- 30 ml (2 tablespoons) fresh lemon juice
- 4 garlic cloves, minced
- 10 ml (2 teaspoons) fresh rosemary, chopped
- 10 ml (2 teaspoons) fresh thyme, chopped
- 5 ml (1 teaspoon) dried oregano
- 2.5 ml (½ teaspoon) sea salt
- 1.25 ml (¼ teaspoon) black pepper
- 5 ml (1 teaspoon) lemon zest
- Lemon wedges for serving
Instructions
-
Combine olive oil, lemon juice, minced garlic, rosemary, thyme, oregano, salt, pepper, and lemon zest in a small bowl. Whisk until well blended.
-
Pat swordfish steaks dry with paper towels. Place in a shallow dish and pour marinade over both sides, ensuring even coating.
-
Cover and refrigerate for 10 minutes. Meanwhile, preheat grill to medium-high heat (approximately 200°C / 400°F).
-
Oil the hot grill grates lightly with a paper towel dipped in neutral oil to prevent sticking.
-
Remove steaks from marinade, allowing excess to drip off. Reserve remaining marinade. Place steaks on grill perpendicular to grates.
-
Grill for 5-6 minutes without moving. The steaks should develop distinct grill marks and a golden crust.
-
Flip steaks carefully using a spatula. Brush with reserved marinade and grill for another 5-6 minutes until the internal temperature reaches 63°C (145°F) at the thickest point.
-
Transfer steaks to a warm plate and let rest for 2 minutes before serving.
-
Garnish with fresh lemon wedges and additional fresh herb sprigs if desired. Serve immediately.
Substitutions
- Replace fresh herbs with 5 ml (1 teaspoon) Italian seasoning blend if fresh herbs unavailable
- Substitute swordfish with halibut, mahi-mahi, or yellowfin tuna steaks of similar thickness
- Use white wine vinegar instead of lemon juice for a different acid profile
- Replace extra virgin olive oil with avocado oil for a higher smoke point
Tips
- Do not move steaks once placed on the grill; allow them to develop a proper crust undisturbed for the first 5-6 minutes
- Use a meat thermometer to ensure the internal temperature reaches 63°C (145°F) for safe consumption while maintaining moisture
- Keep the grill at medium-high heat; too high will char the exterior before cooking through, too low will dry out the thick steaks
Grilled swordfish is a staple in Mediterranean Italian coastal cuisine, particularly in Sicily and Southern Italy where fresh swordfish is abundant. This preparation method reflects the Italian principle of letting quality ingredients shine through simple, herb-forward seasoning.
Frequently Asked Questions
How long does Grilled Swordfish Steak Recipe take to make?
Grilled Swordfish Steak Recipe takes about 27 minutes total — 15 minutes of prep and 12 minutes of cooking — and makes 2 servings.
What can I substitute in Grilled Swordfish Steak Recipe?
You can adapt it easily: Replace fresh herbs with 5 ml (1 teaspoon) Italian seasoning blend if fresh herbs unavailable; Substitute swordfish with halibut, mahi-mahi, or yellowfin tuna steaks of similar thickness; Use white wine vinegar instead of lemon juice for a different acid profile.
How should I store leftover Grilled Swordfish Steak Recipe?
Store leftovers in an airtight container in the refrigerator for up to 3–4 days and reheat gently before serving.
How much protein is in Grilled Swordfish Steak Recipe?
Each serving of Grilled Swordfish Steak Recipe has about 48g of protein and 380 calories.
Loading comments...