American
Grilled Herb Swordfish Steaks
Thick swordfish steaks take a quick herb oil rub and grill over direct heat. The firm flesh marks cleanly and stays meaty inside.
- Prep
- 15 min
- Cook
- 10 min
- Total
- 25 min
- Servings
- 4
- Difficulty
- Medium
Photo: Flyinace2000 (CC BY-SA). Source
Why you’ll love it
- Swordfish holds up on the grill without falling apart.
- Herb oil seasons the surface and helps prevent sticking.
- High heat builds flavorful char in minutes.
- It pairs well with simple salads or grilled vegetables.
Ingredients
Ingredient amounts scale. Oven temperature and cook time do not. Salt, spices, and leaveners are a starting point after you scale. Taste and adjust.
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Instructions
- 1
Stir olive oil, rosemary, parsley, garlic, lemon zest, half the lemon juice, salt, black pepper, and crushed red pepper in a bowl.
- 2
Pat swordfish dry and coat both sides with the herb oil; rest 10 minutes.
- 3
Preheat the grill to 450°F and oil the grates lightly.
- 4
Grill steaks 4 to 5 minutes per side until opaque at the center and grill-marked.
- 5
Rest 3 minutes off the heat.
- 6
Drizzle remaining lemon juice over the steaks and serve.
Pro tips
- Oil the grates well so the steaks release cleanly.
- Do not flip more than once or the crust tears.
- Pull at 130°F internal if using a thermometer for medium.
Easy substitutions
- swordfish
- tuna steaks of similar thickness
- rosemary
- fresh thyme leaves
- olive oil
- avocado oil
Storage and reheating
Storage
Refrigerate leftover steaks up to 2 days.
Reheating
Warm gently in a covered skillet over low heat 4 to 5 minutes; avoid high heat.
Nutrition
Estimates per serving, using standard ingredient averages and rounded to the nearest gram. This is not a lab analysis, and it shifts if you change brands or add sides.
- Calories
- 310
- Protein
- 36 g
- Carbs
- 2 g
- Fat
- 17 g
- Fiber
- 0 g
Special occasion · Grill · High Protein
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From the kitchen
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A heavy 12-inch skillet
Most of the chicken and steak recipes are written for one pan that holds heat. Stainless or cast iron both work.
An air fryer with a real basket
The air-fryer recipes expect a single layer. A crowded basket steams instead of browning.
A half-sheet pan
Drumsticks, potatoes, sausage, and carrots all use one. A dark pan browns faster than a very shiny one.
A sharp chef’s knife
These recipes do not need a specialty blade. A sharp 8-inch knife is faster and safer than a dull one.
A large cutting board
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Dry cups and a liquid cup
Desserts in particular expect level dry measures and a separate cup for milk.
An instant-read thermometer
Use it for poultry, pork chops, and meatloaf. Color is a weak guide.
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