If you have never had a grilled swordfish steak before, I can assure you that you are missing out on a culinary delight. This recipe for Rosemary and Lemon Grilled Swordfish combines the chewy goodness of an oily fish that is high in Omega-3’s, the citrusy bite of lemon juice and zest and the aromatic yet mild flavor of fresh Rosemary. Honestly, I had never eaten swordfish until just a few years ago and now it is one of my most favorite types of fish.
I have no idea why I never tried swordfish before. Maybe it was the thought of a big fish with a short bill on the front and it just didn’t seem appetizing. It wasn’t until my sister told me that she had started eating it almost on a weekly basis that I decided to try it. Fortunately for me, one of the big box stores near me carries the steaks in individual frozen packages so getting the fish was easy. The hard part was putting together a simple recipe that was flavorful and easy to cook.
The ingredients for this recipe are very simple and it takes just a few minutes to make the marinade. I knew I wanted oil and lemon as a base because in my opinion, if you are having any type of seafood, lemon is a must. Either as an ingredient in a marinade, squeezed over the top or as part of a recipe, lemon and fish go together like…peanut butter and jelly!
Getting back to the fish, I was pleasantly surprised to find out that Swordfish is one of the healthiest fish you can consume, especially if you are trying to eat an anti-inflammatory diet. Swordfish is low in calories, has zero carbs (music to our keto ears), is a good source of Vitamin D and is high in Omega-3 fatty acids. If you are struggling with high blood pressure, high triglycerides or if you are low in vitamin D you might find that adding swordfish once or twice a month to your diet may benefit your overall health. It is also a very dense fish and a bit chewy. It actually reminds me a lot of grilled tuna. It is not a light delicate fish like trout or Mahi so eating this tends to really check the list for satiety along with zero carbs and a mouthful of flavor.
After playing around with the right quantities of oil and lemon I decided to add a fresh herb, but which one, I didn’t know. I tried Oregano, Dill and even Mint before settling on Rosemary. Personally, I love rosemary on meat, but I wasn’t sure if the flavor would work with the Swordfish. Let me tell you, I was pleasantly surprised when this marinade came together. The fish popped with flavor and the citrusy, lemony flavor of rosemary blended well into the marinade and eventually onto the fish.
With the oil, lemon, minced garlic and finely chopped rosemary mixed together, I then added Himalayan salt (my new favorite go to for salt) and crushed red pepper. I zested the skin of the lemon used earlier for the lemon juice and voila! The marinade was ready to go.
I have found over the years that when it comes to marinating fish less is more, so I only marinated the swordfish steaks for about an hour. I turned it over in the dish once while in the refrigerator and then it was time for the grill.
One thing I have learned over the years when it comes to grilling is don’t be scared to try just about anything. Although at first take you might think grilling fish is going to be a disaster, in reality, swordfish is so dense it holds together very well while on the grill.
The key to grilling fish is to always oil the grates before you place the fish on them. I use a grilling spray like Webber or PAM, but you can also use a paper towel dipped in oil and wiped on the grates with a pair of tongs. Whatever your preference, you want to make sure the grates are well oiled before putting the fish on them.
After oiling the grates turn your grill to high if using propane or get your charcoal hot if using a charcoal grill. For a propane grill, once the temperature hits 400 degrees turn the grill down to medium and place the Swordfish steak onto the grates. Baste the top of the fish with the marinade then shut the lid and let the fish cook for four minutes.
After four minutes, lift the lid and gently turn the fish over. Baste the top and again lower the lid and cook for another four minutes. This cooking time works for a swordfish steak approximately 1 inch thick. Obviously, if your steaks are thicker cook them a minute or two longer per side. After four minutes remove the fish and squeeze a slice of lemon on top if you like more lemon. Enjoy!
Grilled Lemon and Rosemary Swordfish Steak
- 2 Swordfish Steaks
- 2 Tbsp Extra Virgin Olive Oil
- 2 Tbsp Fresh Squeezed Lemon Juice
- 2 tsp Fresh, Finely Chopped Rosemary
- 3 Garlic Cloves, Minced
- 3 tsp Lemon Zest
- ¼ tsp Himalayan Salt Regular Salt will work if you don't have Himalayan.
- ¼ tsp Crushed Red Pepper Flakes
MARINADE FOR SWORDFISH STEAKS
- Rinse and then pat dry your swordfish steaks then set aside.
- In a small mixing bowl combine the oil and lemon juice and mix well.
- Dice the garlic and add to the olive oil mixture.
- If using fresh Rosemary, chop until very fine and add to the olive oil mixture. If you don't have fresh you can substitute with dried, just make sure you chop it finely.
- Add salt and pepper to olive oil mixture and finish with approximately 3 tsp. of lemon zest
- In a shallow dish pour enough of the olive oil mixture in to cover the bottom of the dish.
- Place the swordfish steaks into the dish then pour the remaining olive oil mixture over the fish. Turn a few times with a fork to make sure the steaks are coated well.
- Cover the dish with saran wrap and refrigerate for a minimum of one hour. If you don't have a dish big enough for both steaks, you can use a Zip Lock bag.
GRILLING SWORDFISH STEAKS
- Turn your grill to high and coat the grates with cooking oil. To do this part pour some cooking oil onto a paper towel then grab with a set of grilling tongs and carefully wipe the oil on the grates. If you prefer you can use a Grill spray like PAM or Webber to coat your grates.
- When the grill hits 400 degrees, turn the setting to medium and carefully place the steaks on the grill.
- Baste once with some of the remaining marinade and shut the lid. Cook for four minutes.
- Lift the lid and gently turn the steaks over, baste again and close the lid.
- After an additional four minutes gently remove the steaks from the grill. Squueze a small amount of lemon on the fish and garnish with more lemon wedges to the side. Serve with my Colorful Coleslaw, Cucumber Salad or Cauliflower Salad. Enjoy!