Enjoy the rich, meaty flavors of swordfish prepared two ways—grilled to perfection or pan-seared for a golden, crispy finish. Both methods bring out the best in this delicious fish while offering two distinct yet equally flavorful results. Swordfish is firm and hearty, making it ideal for grilling and pan-searing without falling apart. Choose your preferred method and enjoy this mouthwatering dish!
Preparation Time
Prep Time: 20 minutes
Marinating Time: 20 minutes
Grilling/Pan-frying Time: 15 minutes
Total Time: 55 minutes
Ingredients (Serves Four People)
For Both Recipes
- 4 swordfish steaks (about 6 oz each)
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 2 garlic cloves, minced
- 1 teaspoon salt
- 1 teaspoon black pepper
- Fresh parsley or basil for garnish
- Lemon wedges for serving
Version 1: Grilled Swordfish with Lemon-Garlic Marinade
Marinade
- 1 tablespoon fresh lemon juice
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 teaspoon Dijon mustard
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 tablespoon chopped fresh parsley
- 1 tablespoon fresh basil (optional)
Version 2: Pan-Seared Swordfish with Herb Butter
Herb Butter
- 3 tablespoons unsalted butter
- 1 tablespoon fresh lemon juice
- 1 garlic clove, minced
- 1 teaspoon dried oregano or thyme
- 1 tablespoon chopped fresh parsley
- 1 teaspoon red pepper flakes (optional for some heat)
- Zest of 1 lemon
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Marinate the Swordfish (For Both Versions)
- In a small bowl, combine the olive oil, lemon juice, garlic, salt, and black pepper. Whisk until well blended.
- Place the swordfish steaks in a shallow dish and pour the marinade over them, ensuring each steak is evenly coated. Let the swordfish marinate in the fridge for at least 20 minutes, turning once halfway through.
Version 1: Grilled Swordfish
Step 2: Preheat the Grill
Preheat your grill to medium-high heat (around 200°C / 400°F). Ensure the grill grates are clean and lightly oiled to prevent the fish from sticking.
Step 3: Grill the Swordfish
- Remove the swordfish steaks from the marinade and shake off any excess.
- Place the swordfish on the preheated grill. Grill for about 4-5 minutes per side or until the fish reaches an internal temperature of 135°F (57°C). The flesh should be opaque and easy to flake with a fork.
- Remove from the grill and let the steaks rest for 5 minutes.
Step 4: Serve
Garnish with fresh parsley or basil, and serve with lemon wedges on the side for an extra citrusy touch.
Version 2: Pan-Seared Swordfish with Herb Butter
Step 2: Heat the Pan
- Heat a large, heavy skillet over medium-high heat. Add 1 tablespoon of olive oil and allow it to shimmer.
Step 3: Sear the Swordfish
- Remove the swordfish from the marinade and shake off any excess.
- Place the steaks in the hot pan and cook for about 4-5 minutes per side until golden brown and cooked through (internal temperature of 135°F / 57°C).
- Once cooked, remove the swordfish from the pan and set aside.
Step 4: Prepare the Herb Butter
- In the same pan, reduce the heat to low and add the butter.
- Once the butter is melted, stir in the lemon juice, minced garlic, oregano or thyme, red pepper flakes (if using), and lemon zest. Let the sauce simmer for 1-2 minutes.
- Drizzle the herb butter over the seared swordfish steaks.
Step 5: Serve
Garnish with fresh parsley and serve with lemon wedges on the side for a zesty finish.
Tips and Tricks
- Don’t Overcook: Swordfish meat is dense and can dry out quickly. For the best results, cook until just opaque in the center.
- Oil the Grill Grates: Lightly oil the grates before grilling to prevent sticking.
- Resting Time: Allow the fish to rest for 5 minutes before serving. This helps the juices redistribute for a more flavorful bite.
Serving Suggestions
- Grilled vegetables such as zucchini, asparagus, or bell peppers make excellent sides.
- For a complete meal, serve with a fresh salad, roasted potatoes, or a simple rice pilaf.
Wine Pairing
- White Wine: A crisp Sauvignon Blanc or a light Chardonnay will complement both recipes’ citrusy, garlicky flavors.
- Rosé Wine: A dry, refreshing rosé pairs wonderfully with the grilled version for a summery feel.
Nutritional Information (Per Serving)
- Calories: 350 kcal
- Protein: 40g
- Fat: 20g
- Saturated Fat: 5g
- Carbohydrates: 2g
- Fiber: 0g
- Sodium: 400mg
- Omega-3 Fatty Acids: 700mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free, as it excludes gluten-containing ingredients. To avoid cross-contamination, ensure that any seasoning blends or condiments used are certified gluten-free.
- Dairy-Free: The recipe is dairy-free, provided you do not serve it with butter-based sauces. Opt for olive oil or another plant-based fat for grilling or pan-searing the swordfish to keep it dairy-free.
- Low-Carb/Keto: Swordfish is a high-protein, low-carbohydrate option, making it suitable for a low-carb or ketogenic diet. Pair it with low-carb vegetables such as grilled zucchini, spinach, or asparagus for a balanced keto-friendly meal.
- Paleo: This recipe is also paleo-friendly if you avoid non-paleo condiments. Swordfish paired with fresh herbs, lemon juice, and olive oil perfectly fit a paleo lifestyle.
- Sodium Reduction: Swordfish naturally has a mild flavor and doesn’t require heavy seasoning. To reduce sodium intake, use herbs, lemon juice, and pepper for flavor instead of salt-based seasonings.
About Swordfish Steak (Two Ways)
Swordfish is a firm, meaty fish with a mild flavor, making it an ideal choice for grilling and pan-searing. Its dense texture allows it to withstand high heat without falling apart, making it a favorite for simple yet delicious seafood dishes. This recipe explores two flavors: a smoky, citrusy grilled swordfish and a golden, herb-buttered pan-seared version. Both methods bring out the best in swordfish, offering different textures and tastes while keeping the preparation simple.
Cultural Context
Grilled swordfish has Mediterranean roots, especially in Italy, Greece, and Spain, where fresh fish is a staple of seaside cooking. The use of olive oil, lemon, and herbs like oregano reflects the simplicity and freshness of Mediterranean cuisine, which relies on a few high-quality ingredients to highlight the fish’s natural flavors.
On the other hand, the pan-seared swordfish version with herb butter has more of a French-inspired influence, where cooking fish in butter or herb-infused sauces is a common technique. This method provides a rich, decadent finish, elevating the dish to a more elegant dining experience.
Both methods represent global culinary traditions celebrating fresh seafood, whether the rustic, flame-kissed flavors of Mediterranean grilling or the refined, buttery notes of classic French cuisine. By offering both techniques, this recipe allows home cooks to experience the diversity of swordfish preparation rooted in culinary traditions worldwide.
