Grilled swordfish fillet topped with lemon herb gravy served on a plate with garnish

Perfectly Grilled Swordfish Fillet with Savory Lemon Herb Gravy

Name: Perfectly Grilled Swordfish Fillet with Savory Lemon Herb Gravy
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Cuisine: American
Ingredients: 400 g Swordfish fillet (fresh, skin on if possible; choose firm and fresh with no fishy odor); 2 tbsp Olive oil (extra virgin for best flavor); 1 tsp Salt (preferably sea salt); 0.5 tsp Black pepper (freshly ground); 2 tbsp Lemon juice (freshly squeezed); 2 piece Garlic cloves (minced, fresh); 1 tbsp Fresh parsley (chopped); 2 tbsp Butter (unsalted); 1 tbsp All-purpose flour; 200 ml Fish stock or water; 1 tsp Capers (optional)

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easy

15 min

Nutritional value per serving

Calories350kcal

Carbs5gram

Fat15gram

Protein40gram

Ingredients

Quantity

Swordfish fillet (fresh, skin on if possible; choose firm and fresh with no fishy odor)400 g
Olive oil (extra virgin for best flavor)2 tbsp
Salt (preferably sea salt)1 tsp
Black pepper (freshly ground)0.5 tsp
Lemon juice (freshly squeezed)2 tbsp
Garlic cloves (minced, fresh)2 piece
Fresh parsley (chopped)1 tbsp
Butter (unsalted)2 tbsp
All-purpose flour1 tbsp
Fish stock or water200 ml
Capers (optional)1 tsp

This recipe guides you through grilling a swordfish fillet to perfection, paired with a luscious lemon herb gravy that complements the rich and meaty texture of the fish. It's beginner-friendly, uses common ingredients, and ensures your swordfish is cooked safely and deliciously. The total cost of ingredients is approximately $18 USD / €17 / £15 / ₹1500. The dish contains about 350 kcal per serving and suits moderate-protein diets. Complexity is easy, and total cooking time is about 30 minutes.

Preparation instructions

Prepare the swordfish fillet

1Pat the swordfish dry with paper towels to remove excess moisture. This helps achieve a nice sear on the grill. Brush both sides lightly with olive oil and season with salt and freshly ground black pepper. Let it rest at room temperature for 10 minutes.

Preheat your grill

2Preheat your grill to medium-high heat, about 200°C (400°F). Ensure the grates are clean and lightly oiled to prevent sticking. This usually takes about 10 minutes.

Grill the swordfish

3Place the swordfish fillet on the grill. Cook for about 4-5 minutes on the first side without moving it to get good grill marks. Flip carefully using a spatula and grill for another 3-4 minutes on the other side. The swordfish is done when its internal temperature reaches 63°C (145°F), and the flesh is opaque and flakes easily with a fork. Avoid overcooking to keep the fish moist.

Rest the fish

4Remove the fillet from the grill and let it rest on a warm plate for 5 minutes. This allows the juices to redistribute, making the fish more tender and flavorful.

Make the lemon herb gravy

5While the fish rests, melt the butter in a small saucepan over medium heat. Add the minced garlic and sauté for 1 minute until fragrant, being careful not to burn. Stir in the flour and cook for another minute to form a roux. Gradually whisk in the fish stock or water to avoid lumps. Cook and stir until the gravy thickens (about 3-4 minutes). Stir in lemon juice, chopped parsley, and capers if using. Season with salt and pepper to taste.

Serve

6Pour the warm lemon herb gravy over the grilled swordfish fillets and garnish with additional parsley or lemon wedges if desired. Serve immediately with your choice of sides.

Cooking Tips

1Use a meat thermometer to check the internal temperature of the swordfish to ensure it reaches 63°C (145°F) for safe eating.

2Avoid cross-contamination by using separate cutting boards and utensils for raw fish and other ingredients.

3If you don’t have a grill, you can use a grill pan on your stove or broil the swordfish in the oven.

4Fresh lemon juice makes a big difference in the gravy’s flavor compared to bottled lemon juice.

5Swordfish is a meaty fish that holds up well on the grill; but avoid overcooking as it can dry out quickly.

Equipment

Grill or grill pan
Meat thermometer
Small saucepan
Spoon or whisk
Knife
Cutting board
Tongs or spatula
Measuring spoons and cups

Shopping List

[ ] 400g Swordfish fillet (~$12): Choose fresh, firm fillets with moist flesh and no strong fishy smell.
[ ] Olive oil (extra virgin, small bottle) (~$3): Pick good quality for best flavor.
[ ] Sea salt (~$1): Essential for seasoning.
[ ] Black pepper (freshly ground recommended) (~$2): Adds aroma.
[ ] Fresh lemons (2) (~$1): For juice, offers best flavor fresh.
[ ] Garlic cloves (2 pieces) (~$0.50): Fresh is best for flavor.
[ ] Fresh parsley (~$1): Adds freshness to gravy.
[ ] Unsalted butter (~$2): For richer gravy.
[ ] All-purpose flour (small amount) (~$0.50): For thickening.
[ ] Fish stock or water (use water if stock unavailable) (~$0): Optional, can be homemade.
[ ] Capers (optional, small jar) (~$2): Adds tangy flavor.

Total approx cost: $18

Prices may vary by location and season.

FAQ

How do I know when the swordfish is fully cooked?

Use a meat thermometer to check the internal temperature; it should read 63°C (145°F). The flesh should be opaque and flake easily with a fork.

Can I substitute swordfish with other fish?

Yes, you can substitute with other firm, meaty fish like tuna or mahi-mahi which grill well.

How do I prevent swordfish from sticking to the grill?

Make sure the grill grates are clean and well-oiled before cooking. Also, pat the fish dry before grilling and avoid moving it too soon.

Is it safe to eat swordfish rare or medium?

Swordfish should be cooked to an internal temperature of 63°C (145°F) to ensure food safety, as consuming undercooked fish can increase risk of foodborne illness.