– **Title**: Healthy Grilled Swordfish
– **Ingredients**:
– 2 swordfish steaks (about 6 oz each)
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– Lemon wedges (for serving)
– Fresh parsley, chopped (for garnish)
– **Instructions**:
1. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to make a marinade.
2. Place the swordfish steaks in a shallow dish or a resealable plastic bag. Pour the marinade over the fish, ensuring they are well-coated. Marinate for at least 30 minutes in the refrigerator.
3. Preheat the grill to medium-high heat. Oil the grates lightly to prevent sticking.
4. Remove the swordfish from the marinade and let any excess drip off. Discard the remaining marinade.
5. Place the swordfish steaks on the grill and cook for about 4-5 minutes per side, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
6. Once done, remove the swordfish from the grill and let it rest for a couple of minutes.
7. Serve the grilled swordfish with lemon wedges and garnish with fresh parsley. Enjoy!
Key Ingredients & Substitutions
Swordfish: This meaty fish is perfect for grilling. If you can’t find swordfish, consider using tuna steaks or salmon. Both have great flavor and grill well, although they might alter the dish’s taste slightly.
Olive Oil: Extra virgin olive oil is my go-to for its rich flavor. You can swap it for avocado oil for a lighter taste or even a flavored oil, like garlic-infused, for an extra kick.
Garlic Powder: If you prefer fresh flavors, use minced garlic instead. One clove of garlic equals about 1/8 teaspoon of garlic powder. Don’t worry if you don’t have it; the fresh stuff works beautifully!
Cherry Tomatoes: These sweet gems add freshness but feel free to use grape tomatoes or even diced regular tomatoes. They’ll work well in the salad, too.
Red Wine Vinegar: This ingredient adds depth to the salad. If you don’t have it, white wine vinegar or lemon juice can substitute. Both will keep your salad vibrant!
How Do I Marinate and Grill the Swordfish Perfectly?
Marinating is key to juicy and flavorful swordfish. Here’s how to do it right:
- Mix olive oil, garlic powder, paprika, salt, pepper, and lemon juice for a zesty marinade.
- Brush on both sides of the swordfish and let it sit for 15-30 minutes. This helps the flavors infuse into the fish!
- Ensure the grill is properly preheated for at least 10 minutes to achieve those gorgeous grill marks.
- Grill for 4-5 minutes on each side. Use a spatula to flip gently and check for flakiness—if it breaks apart easily, it’s done!
Letting the fish rest for a few minutes before serving allows the juices to redistribute. Enjoy your delicious swordfish!
How to Make Healthy Grilled Swordfish
Ingredients You’ll Need:
For the Swordfish:
- 2 swordfish steaks (about 6 ounces each)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and freshly ground black pepper, to taste
- Juice of 1 lemon (plus lemon wedges for serving)
For the Salad:
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1 tablespoon red wine vinegar (optional)
How Much Time Will You Need?
This delicious grilled swordfish recipe takes about 10-15 minutes for preparation, and an additional 10-12 minutes for cooking. After a little marinating time of 15-30 minutes, you’ll have a fresh and healthy meal ready to enjoy in about 35-45 minutes total!
Step-by-Step Instructions:
1. Preparing the Grill and Marinade:
Start by preheating your grill to medium-high heat. In a small bowl, mix together the olive oil, garlic powder, paprika, salt, pepper, and juice of one lemon. This will be your flavorful marinade.
2. Marinating the Swordfish:
Brush both sides of the swordfish steaks with the marinade you just made. Let the steaks marinate for about 15 to 30 minutes at room temperature. This will help the flavors soak in and make the fish extra tasty!
3. Making the Salad:
While the swordfish is marinating, grab a bowl and toss together the halved cherry tomatoes, diced cucumber, finely chopped red onion, and fresh parsley. If you’d like, drizzle some red wine vinegar and a splash of olive oil over the salad. Season it with salt and pepper, then toss to combine everything nicely.
4. Grilling the Swordfish:
Once your grill is hot, add the swordfish steaks. Grill them for about 4-5 minutes on each side. You want them to be cooked through and have those lovely grill marks. The fish should look opaque and should flake easily with a fork when it’s done.
5. Resting and Serving:
Remove the grilled swordfish from the grill and let it rest for a couple of minutes. This helps the juices redistribute and keeps the fish moist. Serve the grilled swordfish on plates with the fresh salad on the side, garnished with lemon wedges for extra zest!
Enjoy your healthy grilled swordfish!
Can I Use Another Type of Fish Instead of Swordfish?
Absolutely! Other firm white fish like tuna or mahi-mahi can be great substitutes. Just adjust the cooking time as needed, as different fish may cook at different rates. Aim for similar thickness to ensure even cooking.
How Do I Store Leftover Grilled Swordfish?
Store any leftovers in an airtight container in the fridge for up to 2 days. To reheat, gently warm it in the oven or on the grill to avoid drying out. It’s best to add a splash of olive oil or a squeeze of lemon before reheating to keep it moist!
Can I Marinate the Swordfish for Longer?
Yes, you can marinate the swordfish for up to 1 hour in the refrigerator for more intense flavor. However, be cautious not to marinate too long as the acidity from the lemon can start to ‘cook’ the fish, making it mushy.
What Can I Do If I Don’t Have Fresh Herbs?
No problem! You can substitute fresh parsley with dried herbs like dried parsley or Italian seasoning; just use about one-third of the amount since dried herbs are more concentrated. Alternatively, adding a sprinkle of lemon zest can also enhance the flavor!
