Tender and Juicy Grilled Swordfish Fillet
Nutritional value per serving
Calories320kcal
Carbs0gram
Fat18gram
Protein34gram
Ingredients
- Swordfish fillet (fresh, firm, with skin)200 g
- Olive oil (extra virgin recommended)1 tbsp
- Lemon juice (freshly squeezed)1 tbsp
- Garlic (minced, fresh)1 clove
- Dried oregano0.5 tsp
- Salt (preferably sea salt)to taste n/a
- Black pepper (freshly ground)to taste n/a
- Fresh parsley (chopped, for garnish)1 tbsp
This recipe will teach you how to grill a tender, juicy swordfish fillet that is perfect for a quick and healthy dinner. Swordfish has a firm texture and meaty flavor, and grilling enhances its natural taste. The recipe costs approximately $15 (USD), €14 (EUR), £12 (GBP), and ₹1100 (INR) depending on your local fish market. Each serving provides about 320 kcal, suitable for a balanced diet. The recipe difficulty is easy, requiring about 30 minutes of total time including preparation and cooking. Follow our detailed steps and food safety tips for a flawless, delicious outcome!
Preparation instructions
Preheat the grill
1Preheat your grill to medium-high heat, about 200°C (390°F). This ensures the swordfish cooks evenly and develops nice grill marks.
Prepare the swordfish fillet
2Pat the swordfish fillet dry with paper towels to remove excess moisture. This helps to get a good sear.
Make the marinade
3In a small bowl, mix the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper. Brush this mixture evenly onto both sides of the swordfish fillet. Let it marinate for 10 minutes at room temperature; this infuses flavor and tenderizes the fish.
Clean and oil the grill grates
4With a grilling brush, clean the grill grates to prevent sticking. Then oil the grates using a folded paper towel soaked in oil, held with tongs. This step helps prevent the swordfish from sticking to the grill.
Grill the swordfish fillet
5Place the swordfish fillet on the grill. Grill for 4-5 minutes on the first side without moving the fish to get nice grill marks. Carefully flip the fillet using a wide spatula and grill for another 3-4 minutes on the other side. Total cooking time will be about 8-10 minutes.
Check for doneness
6Swordfish is done when it reaches an internal temperature of 63°C (145°F). Use a food-safe instant-read thermometer inserted into the thickest part to check. The flesh should be opaque and flake slightly but still be moist and tender.
Rest and serve
7Remove the swordfish from the grill and let it rest for 3 minutes. This allows juices to redistribute, keeping the fish moist. Garnish with fresh parsley and extra lemon wedges if desired. Serve immediately and enjoy a tender, flavorful meal!
Cooking Tips
1If you don't have a grill, you can use a grill pan on your stovetop to cook the swordfish with similar results.
2Avoid overcooking swordfish as it can become dry and tough. Checking the internal temperature is the best way to ensure perfect tenderness.
3For added flavor, sprinkle some chili flakes in the marinade for a subtle heat.
Equipment
- Grill or grill pan
- Instant-read food thermometer
- Small bowl
- Basting brush
- Tongs
- Wide spatula
- Paper towels
- Grilling brush
Shopping List
- [ ] Swordfish fillet (200g) - expect to pay around $12-15. Choose firm, moist, and fresh fillet with no off smell.
- [ ] Olive oil (extra virgin) - about $0.50 for 1 tbsp. Select cold-pressed, extra virgin for best flavor.
- [ ] Fresh lemon - about $0.50. Choose firm, heavy lemons with bright skin.
- [ ] Garlic (1 clove) - about $0.10. Fresh garlic should be firm and dry.
- [ ] Dried oregano - a small container costs about $2, but you only use a small amount.
- [ ] Sea salt and black pepper - minimal cost; choose freshly ground black pepper for aroma.
- [ ] Fresh parsley (for garnish) - around $1. Select vibrant green leaves without wilting.
Total estimated cost: $15-$18 depending on local prices.
FAQ
How do I know when the swordfish is fully cooked?
Use an instant-read thermometer to ensure the internal temperature reaches 63°C (145°F). The flesh should be opaque and slightly flaky but still moist and tender.
Can I marinate swordfish overnight?
It's best to marinate swordfish for no more than 30 minutes. Marinating overnight can cause the texture to become mushy due to the acidic lemon juice.
What can I use if I don't have a grill?
You can grill swordfish on a grill pan on the stovetop or cook it in a hot non-stick skillet for a similar result.
How can I prevent the swordfish from sticking to the grill?
Make sure to clean and oil the grill grates well before placing the fish. Also, pat the fish dry before marinating and avoid moving it too soon while grilling.