Garlic-Infused Broiled Swordfish Fillet
Nutritional value per serving
Calories350kcal
Carbs2gram
Fat18gram
Protein34gram
Ingredients
- Swordfish fillet (about 200g per serving, fresh, firm, and moist)2 pieces
- Olive oil (extra virgin for best flavor)2 tbsp
- Fresh garlic cloves (finely minced)3 cloves
- Lemon juice (freshly squeezed)1 tbsp
- Salt (to taste, preferably sea salt)1 tsp
- Black pepper (freshly ground)0.5 tsp
- Fresh parsley (optional, chopped for garnish)1 tbsp
This Garlic-Infused Broiled Swordfish Fillet recipe is a quick and delicious way to prepare swordfish at home, perfect for those who want a flavorful meal without complicated steps. Swordfish's firm texture stands up well to broiling, and the garlic enhances its natural flavor beautifully. This recipe uses common ingredients and straightforward steps, ideal for beginner cooks. Total estimated ingredient cost: approximately $12 USD / €11 / £9 / ₹900. The dish contains around 350 calories per serving, is suitable for a pescatarian diet, and takes about 20 minutes total time, with mostly broiling time. Difficulty level is easy, and food safety tips are included to ensure a perfectly cooked and safe meal.
Preparation instructions
Preheat your broiler
1Set your oven rack about 10 cm (4 inches) from the heating element and preheat the broiler to high. This ensures the swordfish cooks quickly and gets a nice surface sear.
Prepare the garlic olive oil marinade
2In a small bowl, mix olive oil, minced garlic, lemon juice, salt, and black pepper. This will infuse the swordfish with bright and savory flavors.
Brush the swordfish
3Place swordfish fillets on a broiler-safe baking sheet lined with foil or parchment paper for easy cleanup. Brush both sides generously with the garlic olive oil mixture.
Broil the swordfish
4Place the baking sheet in the oven under the broiler. Broil for about 4-5 minutes on the first side until lightly browned and opaque around the edges.
Flip and broil the other side
5Carefully turn the swordfish fillets over with a spatula. Broil for another 3-5 minutes, depending on thickness, until the fish reaches an internal temperature of 63°C (145°F) and flakes easily with a fork.
Rest and garnish
6Remove from broiler and let the swordfish rest for 2 minutes. Garnish with chopped fresh parsley if desired, and serve immediately. Resting helps juices redistribute, keeping the fish tender.
Cooking Tips
1Use a food thermometer to check the internal temperature to ensure the swordfish is safe to eat — 63°C (145°F) is the recommended safe temperature by the USDA.
2Avoid cross-contamination by using separate cutting boards and utensils for raw fish and other ingredients.
3If you don't have fresh garlic, you can use 1 teaspoon of garlic powder, but fresh garlic adds the best flavor.
4If swordfish is not available, try using other firm fish like mahi-mahi or tuna steaks for similar results.
Equipment
- Oven with broiler
- Broiler-safe baking sheet
- Aluminum foil or parchment paper
- Small mixing bowl
- Measuring spoons
- Pastry brush or spoon to brush oil on fish
- Food thermometer (recommended)
Grocery Shopping List
- [ ] Swordfish fillets (2 pieces, about 200g each) - $10 fresh from fish counter; choose firm, moist fillets with no fishy smell
- [ ] Olive oil (extra virgin) - $0.50 for 2 tbsp; select a good quality bottle for flavor
- [ ] Fresh garlic (3 cloves) - $0.30; look for firm, plump bulbs
- [ ] Fresh lemon (1) - $0.70; pick a heavy, bright yellow lemon
- [ ] Fresh parsley (optional, small bunch) - $1; choose vibrant green leaves
- [ ] Salt and black pepper - Pantry staples Total approximate cost: $12.50
FAQ
How do I know when swordfish is fully cooked?
Swordfish is fully cooked when it reaches an internal temperature of 63°C (145°F) and the flesh is opaque and flakes easily with a fork.
Can I marinate the swordfish longer?
Yes, you can marinate swordfish for up to 30 minutes in the garlic olive oil mixture, but avoid longer as the acid can start cooking the fish.
What if I don't have a broiler?
You can bake the swordfish at 200°C (400°F) for 10-12 minutes, but broiling gives a nice sear and faster cooking.
Is the fish safe to eat raw after marinating?
No, swordfish should always be cooked to the safe internal temperature of 63°C (145°F) to avoid foodborne illnesses.