Grilled Swordfish Steaks

Grilled Swordfish Steaks

Swordfish is a large, powerful predatory fish found in temperate and tropical oceans worldwide. Known for its firm, meaty texture and mildly sweet flavor, swordfish is often likened to a steak of the sea because of its dense, steak-like flesh that holds up well to grilling, broiling, and searing. Its thick, cross-section steaks are perfect for quick cooking methods that develop a flavorful crust while keeping the inside moist and tender. On cookpad, you’ll find a variety of creative food recipes that highlight swordfish’s bold flavor. Whether prepared by professional chefs or a Home Cook worldwide, swordfish lends itself to marinades, spices, and bold sauces. Its ability to stay moist under high heat makes it a standout in many cuisines and versatile food recipes.

Nutritionally, swordfish is an excellent source of high-quality protein, omega-3 fatty acids, vitamin D, and minerals such as selenium and potassium. However, due to its position high on the food chain, swordfish can contain elevated mercury levels, so consumption should be moderated, especially by pregnant women and young children. The recipe below for Grilled Swordfish Steaks with Lemon and Herbs highlights its natural flavors with a simple, fresh marinade and quick cooking method.

Grilled Swordfish Steaks with Lemon and Herbs Recipe

Ingredients:

• 4 swordfish steaks (6 oz each, about 1-inch thick)
• 3 tablespoons olive oil
• Juice and zest of 1 lemon
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Prepare the Marinade:
   In a small bowl, combine olive oil, lemon juice and zest, minced garlic, rosemary, salt, and pepper.
2. Marinate the Swordfish:
   Place the swordfish steaks in a shallow dish or resealable plastic bag. Pour the marinade over the steaks, making sure they are well coated. Let marinate for 20-30 minutes in the refrigerator.
3. Preheat the Grill:
   Heat the grill to medium-high heat and oil the grates to prevent sticking.
4. Grill the Swordfish:
   Remove the steaks from the marinade and place on the grill. Cook for about 4-5 minutes per side, depending on thickness, until grill marks form and the fish is opaque and flakes slightly with a fork.
5. Serve:
   Transfer the swordfish to a serving platter, garnish with fresh parsley, and serve immediately with lemon wedges and your favorite side dishes.

FAQs About Swordfish

Q: How do I know when swordfish is cooked?
A: Swordfish is cooked when it turns opaque and flakes slightly but still feels firm to the touch. Avoid overcooking as it can become dry.

Q: Can swordfish be eaten raw?
A: Yes, swordfish can be used in sushi or sashimi when very fresh, but it's important to buy sushi-grade fish and handle it safely.

Q: Is swordfish safe for pregnant women?
A: Due to potential mercury content, pregnant women are advised to limit consumption of swordfish.

Q: Can I substitute swordfish with another fish?
A: Yes, similar firm-fleshed fish like tuna, mahi-mahi, or halibut can work well in swordfish recipes.

Q: How should I store swordfish?
A: Keep swordfish refrigerated and use within 1-2 days of purchase. For longer storage, wrap tightly and freeze.

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