Golden brown broiled swordfish fillet garnished with fresh herbs

Quick & Juicy Broiled Swordfish Fillet

Name: Quick & Juicy Broiled Swordfish Fillet
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Cuisine: American
Ingredients: 200 g Swordfish fillet (fresh, about 1-inch thick); 1 tbsp Olive oil (extra virgin for best flavor); 1 tbsp Lemon juice (freshly squeezed); 1 clove Garlic (minced); 0.5 tsp Salt (preferably sea salt); 0.25 tsp Black pepper (freshly ground); 1 tbsp Fresh parsley (optional, chopped)

Home Page / Broil Recipes / Broiling Swordfish: Expert Tips and Techniques

easy

10 min

Nutritional value per serving

Calories350kcal

Carbs2gram

Fat18gram

Protein34gram

Ingredients

Quantity

Swordfish fillet (fresh, about 1-inch thick)200 g
Olive oil (extra virgin for best flavor)1 tbsp
Lemon juice (freshly squeezed)1 tbsp
Garlic (minced)1 clove
Salt (preferably sea salt)0.5 tsp
Black pepper (freshly ground)0.25 tsp
Fresh parsley (optional, chopped)1 tbsp

This quick and easy broiled swordfish fillet recipe is perfect for home cooks seeking a delicious, healthy seafood dinner with minimal fuss. Swordfish is a firm, meaty fish that holds up well under high heat, making broiling an ideal cooking method. You’ll enjoy a beautifully caramelized exterior and a juicy, tender interior. The total cost of ingredients is approximately $12 USD / €11 / £9 / ₹900. Each serving contains roughly 350 calories, emphasizing lean protein and healthy fats. This recipe is suitable for pescatarian diets and is categorized as easy. Total cooking and preparation time is about 20 minutes.

Preparation instructions

Preheat the Broiler

1Position your oven rack about 6 inches from the broiler element and preheat your oven's broiler to high. This step ensures your swordfish gets perfectly seared and cooked evenly.

Prepare the Swordfish Fillet

2Pat the swordfish fillet dry with paper towels to remove excess moisture, which helps achieve a nice sear. Brush both sides lightly with olive oil.

Season the Fillet

3In a small bowl, mix lemon juice, minced garlic, salt, and pepper. Brush this mixture evenly on both sides of the swordfish. This adds fresh flavor and enhances caramelization.

Broil the Swordfish

4Place the swordfish on a broiler pan or a foil-lined baking sheet. Broil for 4 to 5 minutes, then carefully flip and broil for another 3 to 4 minutes. The swordfish is done when it flakes easily with a fork and its internal temperature reaches 63°C (145°F), which is the USDA safe temperature for fish.

Rest and Serve

5Remove the swordfish from the oven and let it rest for 2 minutes. This allows juices to redistribute, keeping your fish moist and flavorful. Garnish with chopped parsley before serving for a fresh touch.

Cooking Tips

1If you don't have fresh lemon juice, bottled lemon juice can be used, but fresh is best for flavor.

2Use a meat thermometer to check the internal temperature for safe and perfect doneness.

3To avoid cross-contamination, use separate utensils and cutting boards for raw fish and other ingredients.

4If you prefer a smoky flavor, add a small amount of smoked paprika to the seasoning mix.

Equipment

Oven with broiler
Broiler pan or rimmed baking sheet
Aluminum foil (optional for easy cleanup)
Small mixing bowl
Basting brush
Meat thermometer (recommended)

Shopping List

[ ] Swordfish fillet (about 200g) - approx. $9 Choose fresh, firm fillets with a mild scent from the seafood counter.
[ ] Extra virgin olive oil - approx. $0.50 Select a bottle that is cold-pressed and stored in a dark bottle for best quality.
[ ] Fresh lemon - approx. $0.50 Pick lemons that are heavy for their size and have smooth skin.
[ ] Garlic - approx. $0.10 Choose firm bulbs with no signs of sprouting.
[ ] Sea salt - approx. $0.20 Any coarse or fine sea salt works for seasoning.
[ ] Black pepper - approx. $0.20 Freshly ground pepper yields best flavor.
[ ] Fresh parsley (optional) - approx. $0.50 Select bright, crisp leaves without yellowing.