Ingredients
- 2 swordfish steaks (6–8 oz each, about 1 inch thick)
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 teaspoons Dijon mustard
- 2 cloves garlic, finely minced
- 1 tablespoon fresh herbs (thyme, rosemary, or oregano)
- 1 teaspoon honey
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- Fresh herb sprigs, for serving
- Lemon wedges, for serving
- Flaky sea salt, optional
Instructions
- Whisk together olive oil, lemon juice, Dijon mustard, garlic, herbs, honey, salt, and pepper in a shallow dish.
- Pat swordfish steaks dry and place them in the marinade, turning to coat evenly.
- Cover and marinate in the refrigerator for about 30 minutes, no longer than 1 hour.
- Remove fish from refrigerator 15 minutes before cooking.
- Heat a skillet or grill over medium-high heat until hot.
- Remove swordfish from marinade, letting excess drip off.
- Cook for 4–5 minutes on the first side without moving.
- Flip and cook for another 3–4 minutes, until opaque and flaky.
- If very thick, finish in a 400°F oven for 1–2 minutes.
- Rest for a few minutes before serving with herbs and lemon wedges.
Notes
- Do not over-marinate to prevent mushy texture.
- Avoid overcooking to keep the fish moist.
- Excellent served with salads, rice, or roasted vegetables.
- Prep Time: 15 minutes
- Cook Time: 12 minutes
- Category: Main Dish
- Method: Pan-Seared or Grilled
- Cuisine: Mediterranean
- Diet: Low Fat
Nutrition
- Serving Size: 1 swordfish steak
- Calories: 420
- Sugar: 3 g
- Sodium: 420 mg
- Fat: 26 g
- Saturated Fat: 4 g
- Unsaturated Fat: 21 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 0 g
- Protein: 39 g
- Cholesterol: 95 mg
