Succulent BBQ Roasted Swordfish Fillet
Nutritional value per serving
Calories350kcal
Carbs5gram
Fat15gram
Protein35gram
Ingredients
- Swordfish fillet - firm, fresh, and thick cut for best grilling results2 pieces (approx. 6 oz each)
- Olive oil - choose extra virgin for best flavor and quality2 tbsp
- Lemon juice - freshly squeezed for bright, fresh taste1 tbsp
- Garlic cloves - peeled and finely minced2 pieces
- Salt - preferably sea salt for balanced seasoning1 tsp
- Black pepper - freshly ground for best aroma0.5 tsp
- Fresh parsley - chopped, optional for garnish1 tbsp
- Lemon wedges - for servingto taste n/a
This BBQ roasted swordfish fillet recipe is a perfect way to enjoy juicy and flavorful seafood with minimal fuss. Swordfish is a firm, meaty fish that holds up wonderfully on the grill or BBQ. With just a few simple ingredients, you can make a restaurant-quality dish at home. The total cost of ingredients is roughly $15 USD (around €14, £12, ₹1250). This recipe delivers approximately 350 kcal per serving and is suitable for a pescatarian diet. It's considered an easy recipe with about 10 minutes of preparation and 15 minutes of active cooking time. Enjoy this healthy, protein-rich seafood dish packed with bold flavors from a simple marinade and a perfectly roasted finish.
Preparation instructions
Prepare the marinade
1In a small bowl, mix olive oil, lemon juice, minced garlic, salt, and freshly ground black pepper thoroughly. This marinade will infuse the swordfish with fresh, vibrant flavors.
Marinate the swordfish
2Place the swordfish fillets in a shallow dish or zip-lock bag. Pour the marinade over the fillets, ensuring they are evenly coated. Let them marinate in the refrigerator for 10 minutes to absorb the flavors without the acid starting to cook the fish.
Preheat the grill or BBQ
3Preheat your grill to medium-high heat, approximately 200°C (400°F). Clean and oil the grill grates to prevent sticking. Proper heat ensures the fish cooks evenly and develops a delicious char.
Grill the swordfish
4Place the marinated swordfish fillets on the grill. Cook for 6-7 minutes on one side, then carefully flip and cook for another 6-7 minutes on the other side. The thick fillets should develop nice grill marks and cook through.
Check the internal temperature and doneness
5Use a meat thermometer to check the swordfish internal temperature. It should reach 63°C (145°F) for safe consumption according to food safety guidelines. The flesh should be opaque and flake easily with a fork.
Rest and serve the swordfish
6Remove the swordfish from the grill and let it rest for 3 minutes. This allows the juices to redistribute, making the fish juicy and tender. Garnish with fresh parsley and serve with lemon wedges for an extra burst of citrus.
Cooking Tips
1Handle the swordfish with care and use separate utensils and plates for raw and cooked fish to avoid cross-contamination.
2If you don’t have a grill, you can roast the swordfish fillet in the oven at 200°C (400°F) for 12-15 minutes.
3To add smoky flavor, use wood chips for your BBQ. Soak the chips for 30 minutes before placing them on the coals or in a smoker box.
4Avoid overcooking swordfish as it can dry out quickly; watch for the internal temperature and appearance to ensure perfect juiciness.
Equipment
- Grill or BBQ with grate
- Meat thermometer
- Small mixing bowl
- Spoon or whisk
- Tongs or spatula suitable for grill
- Knife and cutting board
- Serving plate
Shopping List
- [ ] Swordfish fillets (~12 oz total) - $12: Look for thick, fresh, firm fillets with a mild ocean smell.
- [ ] Olive oil (extra virgin) - $2: Choose good quality for best flavor.
- [ ] Lemons (2): $1: Select firm, juicy lemons with smooth skin.
- [ ] Garlic (2 cloves): $0.25: Fresh, firm cloves without sprouting.
- [ ] Fresh parsley (small bunch, optional) - $0.75: Fresh, vibrant green leaves.
- [ ] Sea salt - $0.10
- [ ] Black pepper - $0.10
Total approximate cost: $16.20
FAQ
Can I use frozen swordfish fillets for this recipe?
Yes, you can use frozen swordfish fillets, but make sure to completely thaw them in the refrigerator before marinating and cooking to ensure even cooking and safety.
What if I don’t have a grill?
You can cook the swordfish fillet in the oven at 200°C (400°F) for 12-15 minutes until it reaches an internal temperature of 63°C (145°F).
How do I know when the swordfish is cooked?
The internal temperature should reach 63°C (145°F) according to food safety guidelines. The fish should look opaque and flake easily when tested with a fork.
Can I substitute swordfish with another type of fish?
Yes, thick, firm-fleshed fishes such as tuna or mahi-mahi work well with this recipe. Adjust the cooking time as needed based on the thickness of the fish.
How should I store leftovers?
Store any leftovers in an airtight container in the refrigerator and consume within 1-2 days for best quality and safety.