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Best Easy Grilled Swordfish Steaks Recipe

Name: Best Easy Grilled Swordfish Steaks Recipe
Total time: 25 min
Yield: 180 g
Ingredients: swordfish steak 1.25 lbs; extra virgin olive oil 3 tbsp; fresh lemon 1 pieces; fresh orange 0.5 pieces; fresh parsley 0.25 cup; kosher salt 0.75 tsp; black pepper 0.5 tsp; garlic powder 0.5 tsp; dried oregano 0.5 tsp

Firm, meaty grilled swordfish steaks with a citrus glaze are a high protein, healthy seafood option. This fresh, Mediterranean-inspired dish supports clean eats and a family-friendly dinner.

Cook 25 min Difficulty NORMAL 310 kcal

#mediterranean #high protein #seafood #family dinner

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Ingredients

Main ingredients

swordfish steak 1.25 lbs
extra virgin olive oil 3 tbsp
fresh lemon 1 pieces
fresh orange 0.5 pieces
fresh parsley 0.25 cup

Seasonings/Sauce

kosher salt 0.75 tsp
black pepper 0.5 tsp
garlic powder 0.5 tsp
dried oregano 0.5 tsp

Nutrition summary

Carbohydrates 3 g 4%

Protein 37 g 48%

Fat 16 g 48%

Serving size 180g

Cooking steps

1

Pat swordfish steaks dry with a paper towel. Brush both sides with 2 tbsp olive oil and sprinkle with half the kosher salt, black pepper, garlic powder, and dried oregano.
2

Zest and juice the lemon and orange into a small bowl. Add remaining 1 tbsp olive oil, the rest of the salt and pepper, then whisk to create the citrus glaze.
3

Preheat a grill or grill pan to medium-high heat (400°F). Oil the grates lightly before grilling.
4

Place swordfish steaks on the hot grill. Cook for 3-4 minutes without moving to develop grill marks, then flip carefully.
5

Brush the top side with citrus glaze. Grill another 3-4 minutes until just opaque in the center and swordfish registers 130–135°F internally.
6

Transfer to a serving platter, spoon over remaining glaze, and sprinkle with fresh parsley. Let rest 2 minutes before serving.

Personalized Q&A

Q. What's the key ingredient in this Grilled Swordfish Steaks recipe?

Swordfish steaks are the essential ingredient, providing a meaty texture and rich flavor perfect for grilling. The extra virgin olive oil and citrus (lemon and orange) enhance the clean, Mediterranean profile and balance the fish’s richness.

Q. What grilling tip ensures the swordfish stays juicy?

Grill swordfish steaks over medium-high heat and avoid overcooking—3 to 4 minutes per side is ideal. Remove from the grill once the steak is just opaque and reaches 130–135°F internally to maintain moist, tender fish.

Q. How can I prevent my swordfish from sticking to the grill?

Make sure to oil both the fish and the grill grates before cooking. Patting the swordfish dry and brushing it with olive oil creates a barrier, while a preheated, clean grill helps form grill marks and reduces sticking.

Q. How many calories and how much protein does one serving provide?

Each 180g serving contains about 310 kcal and 37g of protein. Protein makes up around 48% of the calories, making this a high-protein and relatively lean meal.

Q. Is this Grilled Swordfish recipe suitable for Mediterranean or high protein diets?

Yes, with its emphasis on olive oil, fresh citrus, and seafood, this dish fits Mediterranean diet principles. Its high protein content and moderate calories also make it suitable for those seeking muscle-supporting or lighter dinners.

Best Easy Grilled Swordfish Steaks Recipe

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