Smoked swordfish fillet garnished with fresh herbs on a wooden board

Deliciously Healthy Smoked Swordfish Fillet

Name: Deliciously Healthy Smoked Swordfish Fillet
Prep time: 30 min
Cook time: 1 h
Total time: 1 h 30 min
Yield: 2
Cuisine: American
Ingredients: 200 g Swordfish fillet (fresh, about 200g); 2 tbsp Olive oil (extra virgin); 1 tbsp Lemon juice (freshly squeezed); 1 clove Garlic (minced); 1 tsp Dried oregano; to taste n/a Salt (sea salt preferred, to taste); to taste n/a Black pepper (freshly ground, to taste); a handful n/a Wood chips for smoking (e.g., applewood or hickory)

Home Page / Smoked Recipes / How to Smoke Swordfish

easy

1 hour

Nutritional value per serving

Calories220kcal

Carbs1gram

Fat6gram

Protein38gram

Ingredients

Quantity

Swordfish fillet (fresh, about 200g)200 g
Olive oil (extra virgin)2 tbsp
Lemon juice (freshly squeezed)1 tbsp
Garlic (minced)1 clove
Dried oregano1 tsp
Salt (sea salt preferred, to taste)to taste n/a
Black pepper (freshly ground, to taste)to taste n/a
Wood chips for smoking (e.g., applewood or hickory)a handful n/a

This recipe guides you to create a healthy and delicious smoked swordfish fillet that’s perfect for a nutritious meal. Smoking swordfish infuses it with a rich, smoky flavor while keeping it lean and packed with protein. The total cost for the ingredients is approximately $15 (about €14, £12, ₹1200), suitable for a healthy, gluten-free, and low-carb diet. The recipe is considered easy in complexity and takes around 1 hour and 45 minutes including preparation and cooking times. Follow the safe internal temperature guidelines and food safety tips provided to enjoy your meal safely and deliciously.

Preparation instructions

Prepare the Swordfish fillet

1Rinse the swordfish fillet under cold running water and pat it dry with paper towels. This prevents excess moisture that can interfere with smoking. Then, brush the fillet with olive oil on all sides to keep it moist during smoking.

Marinate the fish

2In a small bowl, mix lemon juice, minced garlic, dried oregano, salt, and black pepper. Rub this mixture evenly over the swordfish fillet. Let it marinate for about 15 minutes at room temperature.

Preheat the smoker or grill

3If you have a smoker, preheat it to about 120-130°C (250-265°F). If you are using a grill, set it up for indirect cooking and maintain a temperature of 120-130°C (250-265°F). Add soaked wood chips (soak wood chips in water for about 30 minutes before use) to your smoker or place them in a smoker box on the grill to create smoke.

Smoke the swordfish

4Place the marinated swordfish fillet on the smoker/grill grates away from direct heat. Close the lid and smoke for about 45 minutes to 1 hour. Check the internal temperature frequently and remove the fish once it reaches 63°C (145°F), which is the recommended safe temperature for fish to avoid foodborne illnesses.

Rest and serve

5Once smoked, remove the swordfish from the heat and let it rest for a few minutes. This helps the juices redistribute, enhancing flavor and moistness. Serve your smoked swordfish fillet with a side of fresh salad or steamed vegetables for a healthy meal.

Cooking Tips

1Avoid cross-contamination by using separate utensils and cutting boards for raw fish and other foods.

2Choosing fresh swordfish with firm flesh and a mild ocean scent will yield the best flavor.

3Try different wood chips like alder or cherry for varying smoke flavors.

4Don’t overcook the swordfish; use a food thermometer to ensure it is cooked safely but remains moist.

5If you don’t have a smoker, you can smoke the fish using a stovetop smoker or a smoking gun for smaller portions.

Equipment

Smoker or grill with lid
Food thermometer
Small bowl
Brush for oil
Tongs or spatula
Paper towels
Bowl for wood chips soaking

Shopping List

[ ] Swordfish fillet (200g) - approx. $10. Choose firm, moist fillets with no fishy smell.
[ ] Olive oil (extra virgin) - approx. $0.50 for required quantity. Use fresh, cold-pressed.
[ ] Lemon (for juice) - approx. $0.50. Pick firm, heavy lemons.
[ ] Garlic (1 clove) - approx. $0.10. Choose fresh, firm bulbs.
[ ] Dried oregano (small jar) - approx. $1. Pick aromatic, dark green leaves.
[ ] Salt (sea salt preferred) - approx. $0.10 for amount used.
[ ] Black pepper (freshly ground) - approx. $0.20.
[ ] Wood chips for smoking (applewood or hickory) - approx. $2. Look for food-grade, unscented wood chips.

Total cost: approx. $14.40

FAQ

How do I know when the smoked swordfish is fully cooked?

The swordfish is fully cooked when it reaches an internal temperature of 63°C (145°F). Use a food thermometer inserted into the thickest part of the fillet to check.

Can I use frozen swordfish for smoking?

Yes, but make sure to thaw it completely in the refrigerator before marinating and smoking. Pat it dry to remove excess moisture.

What if I don’t have a smoker?

You can use a grill set up for indirect cooking with a smoker box or aluminum foil pouch filled with soaked wood chips to create smoke.

Can I marinate the swordfish overnight?

You can marinate it for up to 2 hours for best flavor. Marinating overnight is not recommended as the lemon juice can start to cure the fish, changing its texture.