This Swordfish Steak Recipe is made with swordfish steaks, olive oil, salt, pepper, lemon, hot sauce and grilled to perfection.
If you're looking for a tasty and nutritious seafood option, grilled swordfish steaks are definitely worth a try. Swordfish is a meaty fish with a mild flavor that can be enhanced by a range of seasonings and sauces. Grilling swordfish steaks is a popular cooking method that imparts a smoky flavor and crispy exterior while keeping the fish moist and tender on the inside. Not only is swordfish a good source of protein, vitamins, and minerals, but it also contains beneficial omega-3 fatty acids that can support heart and brain health. In this blog post, we'll explore the basics of grilling swordfish steaks, share some tips and tricks for getting the best results, and suggest some tasty recipes to try.
Swordfish is an amazing source of omega 3 and extremely beneficial for you. I try to make this at least once a week because of it. They are usually sold in 1 inch thick pieces, although some may vary. Due to the varying sizes, cooking time can be more or less than the suggest time, so make sure to keep an eye out.
- What are Swordfish Steaks?
- What are the benefits of eating swordfish?
- Why are Swordfish Steaks so great?
- Swordfish Steak Recipe Ingredients
- How to grill Swordfish Steaks
- What to serve with my Swordfish Steak Recipe
- Swordfish Steak Recipe Variations
- How to store Swordfish Steaks
- Swordfish Steak Recipe Top tips
- Grilled Swordfish Steak Recipe
- Food safety
What are Swordfish Steaks?
Swordfish steaks are a type of seafood that come from the meaty part of the swordfish, a large predatory fish found in the open waters of the Atlantic, Pacific, and Indian Oceans. Swordfish steaks are usually thick and meaty, with a texture that is similar to a beef steak.
The flesh of swordfish is typically light pink to beige in color when raw, and turns beige or off-white when cooked. Swordfish steaks have a mild, slightly sweet flavor that pairs well with a variety of seasonings and sauces. They are commonly grilled, broiled, or pan-seared, and can be served with vegetables, rice, or other side dishes.
What are the benefits of eating swordfish?
- Good source of protein: Swordfish is a good source of high-quality protein, which is important for building and repairing tissues in the body.
- Rich in omega-3 fatty acids: Swordfish is a good source of omega-3 fatty acids, which are essential fats that can help reduce inflammation in the body and support heart health.
- High in vitamins and minerals: Swordfish is rich in vitamins and minerals like vitamin D, vitamin B12, and selenium, which are important for maintaining strong bones, supporting the immune system, and promoting healthy blood cells.
- May reduce the risk of heart disease: The omega-3 fatty acids found in swordfish may help reduce the risk of heart disease by lowering triglycerides and blood pressure, as well as improving cholesterol levels.
- May support brain health: The omega-3 fatty acids found in swordfish may also support brain health by improving cognitive function and reducing the risk of cognitive decline.
Why are Swordfish Steaks so great?
- Meaty texture: Swordfish steaks have a dense, meaty texture that is similar to a beef steak. This makes them a good option for people who enjoy the taste and texture of meat but are looking for a seafood alternative.
- Mild flavor: Swordfish has a mild, slightly sweet flavor that can be complemented by a variety of seasonings and sauces. This makes it a versatile ingredient that can be used in a range of dishes.
- Easy to cook: Swordfish steaks are relatively easy to cook, whether you prefer to grill, broil, or pan-sear them. They cook quickly and evenly, making them a good option for weeknight dinners or for entertaining guests.
- Nutritious: Swordfish is a good source of protein, omega-3 fatty acids, vitamins, and minerals, which can provide a range of health benefits when consumed as part of a balanced diet.
- Versatile: Swordfish steaks can be prepared in a variety of ways and can be paired with a range of side dishes and sauces. They can be served with vegetables, rice, pasta, or other grains, and can be seasoned with herbs, spices, or citrus.
Swordfish Steak Recipe Ingredients
- Olive oil
- Black pepper
- Hot Sauce
See recipe card for Swordfish Steak Recipe quantities.
How to grill Swordfish Steaks
Preheat the grill to medium high heat. Brush each swordfish with olive oil. Sprinkle salt and pepper (as much or as little as you like). Flip the swordfish and repeat on the other side.
Place the swordfish on the grill. Cook for 5 minutes on one side then flip the sword fish. Apply the hot sauce on the cooked side with a brush.
Cook for an extra 4 minutes, flip and apply hot sauce on the other side. The fish should flake easily while maintaining firmness.
Remove the swordfish from the grill and add on a plate. Finish with a splash of fresh lemon juice.
Hint: Once you flip the swordfish, you can add the hot sauce while cooking the other side. Finish with a quick flip to add the hot sauce on the other side. Do not overcook!
What to serve with my Swordfish Steak Recipe
- Grilled vegetables: Grilled asparagus, zucchini, eggplant, or bell peppers can be a great complement to swordfish. The charred flavor of the vegetables pairs well with the smoky taste of grilled swordfish.
- Rice or quinoa: A simple side of rice or quinoa can help soak up the flavors of the swordfish and provide a source of carbohydrates to round out the meal.
- Roasted potatoes: Roasted potatoes, whether seasoned with herbs or garlic, can add a satisfying crunch to your meal and provide a source of complex carbohydrates.
- Salad: A fresh salad made with mixed greens, cherry tomatoes, and a light vinaigrette can be a refreshing complement to the rich taste of swordfish.
- Citrus salsa: A bright and zesty citrus salsa made with chopped oranges, grapefruits, and cilantro can be a tasty topping for grilled swordfish, providing a contrast to the meaty flavor of the fish.
- Swordfish Steaks- This can be fresh or previously frozen. For best results, the fresher the fish the better. You can call your local fish market and see if they carry swordfish.
- Olive oil- I like to use good quality extra virgin olive oil.
- Salt - You can use fine kosher salt or thick sea salt. I prefer the latter as this type of salt adds a new dimension to your cooking, adding both taste and texture. I love using crunchy sea salt crystals in their salt grinders!
- Black pepper- Salt and pepper are a great duo, usually mentioned in the same sentence. Black pepper is more than just combining it with salt—it carries a complex savor. You can use any type for this.
- Lemon - You can modify however much or little of lemon juice.
- Hot Sauce - feel free to use Valentina, Franks or Cholula hot sauce. These go very well with this dish. You could use sriracha but I prefer a more vinegar based hot sauce for this dish.
Swordfish Steak Recipe Variations
- Lemon and herb: Brush swordfish steaks with olive oil and season with salt, pepper, and chopped fresh herbs like thyme, rosemary, or parsley. Grill the steaks until cooked through, then squeeze fresh lemon juice over them before serving.
- Spicy: For a little heat, brush swordfish steaks with a mixture of olive oil, minced garlic, red pepper flakes, and a pinch of cumin. Grill until cooked through and serve with a side of salsa or avocado for a cooling contrast.
- Mediterranean: Marinate swordfish steaks in a mixture of olive oil, lemon juice, garlic, oregano, and olives for a few hours before grilling. Serve with a side of roasted vegetables or a Greek salad.
- Teriyaki: Brush swordfish steaks with a mixture of soy sauce, honey, and ginger. Grill until cooked through and serve with a side of steamed rice and stir-fried vegetables.
- Chimichurri: Top swordfish steaks with a homemade chimichurri sauce made from parsley, cilantro, garlic, red wine vinegar, and olive oil. Grill until cooked through and serve with a side of grilled or roasted vegetables.
Check out this Panko Crusted Snapper on a Tostada if you love this recipe.
This is what you'll need to make my Swordfish Steak Recipe.
- Grill: You can use either a gas or charcoal grill to cook swordfish steaks. Make sure your grill is clean and preheated to medium-high heat before grilling.
- Tongs: Long-handled tongs are essential for flipping the swordfish steaks on the grill without piercing them and losing juices.
- Basting brush: A basting brush can be used to apply marinades, sauces, or oils to the swordfish steaks while grilling.
- Meat thermometer: A meat thermometer can be used to ensure that the swordfish is cooked to the appropriate temperature. The internal temperature of cooked swordfish should reach 145°F (63°C).
- Oil or non-stick spray: To prevent the swordfish from sticking to the grill, it's a good idea to brush the grates with oil or use a non-stick spray.
- Grill pan or basket: If you're worried about the swordfish sticking to the grates, you can use a grill pan or basket designed for fish to keep the steaks intact and prevent them from falling apart.
- Aluminum foil: Foil can be used to wrap the swordfish in a packet with your favorite seasonings, and then grilled until cooked through.
How to store Swordfish Steaks
- Fresh swordfish steaks should be cooked or consumed within 1-2 days of purchase.
- If you can't cook the swordfish right away, store it in the coldest part of your refrigerator, preferably at a temperature of 32-34°F (0-1°C). Keep the swordfish in its original packaging or wrap it tightly in plastic wrap or aluminum foil.
- Avoid storing swordfish steaks for too long, as they can become dry and lose their flavor. If you don't plan to use the swordfish within 1-2 days, consider freezing it.
- To freeze swordfish, wrap it tightly in plastic wrap and then place it in an airtight freezer bag. Label the bag with the date and store it in the freezer at a temperature of 0°F (-18°C) or lower.
- Frozen swordfish can be stored for up to 6 months. To thaw frozen swordfish, transfer it to the refrigerator and allow it to thaw slowly overnight.
Swordfish Steak Recipe Top tips
- Choose fresh swordfish: When purchasing swordfish, look for a bright and shiny appearance with no signs of discoloration or dryness. Fresh swordfish should have a firm texture and a mild, slightly sweet scent.
- Marinate the swordfish: Marinating the swordfish can add extra flavor and help keep it moist during grilling. Try marinating the swordfish in a mixture of olive oil and lemon juice for at least 30 minutes before grilling.
- Don't overcook the swordfish: Swordfish can become tough and dry if overcooked. It's best to grill the swordfish for about 4-5 minutes per side or until the internal temperature reaches 145°F (63°C). Use a meat thermometer to ensure it's cooked perfectly.
- Use high heat: Preheat the grill to high heat before cooking the swordfish. This will help create a nice crust on the outside while keeping the inside moist and tender.
- Let the swordfish rest: After grilling, let the swordfish rest for a few minutes before serving. This allows the juices to redistribute and the fish to finish cooking.
- Serve with flavorful sides: Swordfish pairs well with a variety of flavorful sides such as roasted vegetables, grilled corn on the cob, or a fresh tomato and cucumber salad.
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove