How to Grill Swordfish

 

When it comes to seafood, few options rival the versatility and deliciousness of swordfish. Known for its firm texture and mild flavor, swordfish is a favorite among grill enthusiasts and is perfect for both casual and elegant dining. Regardless if you’re a seasoned griller or a complete newbie, this comprehensive guide will walk you through everything you need to know about grilling swordfish, from preparation to serving suggestions. Read on!!

What Is Swordfish?

 

Swordfish, scientifically known as Xiphias gladius, is a large, predatory fish found in warm and temperate waters across the globe. As the name implies, this fish has a sword-like bill that it uses to hunt prey and a distinctively long body. Swordfish can reach impressive sizes, weighing up to 1,000 pounds (453.592 kilograms), although you are more likely to see commercially available ones between 100 and 200 pounds. Its firm, meaty texture and subtle flavor make it an ideal choice for grilling, as it can withstand high heat without breaking apart.

Prepping Your Grill

Before you start grilling swordfish, there are some things you need to do. Whether you’re using a gas or charcoal grill, having everything set up beforehand will make the process easier and more enjoyable for you.

Choosing the Right Grill

Both gas and charcoal grills can be used for grilling swordfish, but each offers a different flavor profile and cooking experience. Let’s discuss them below.

Gas Grills: These are convenient and allow for precise temperature control, making them a great choice for beginners or those who prefer quick grilling sessions. They heat up quickly and are easy to clean.

Charcoal Grills: Charcoal grills impart a smoky flavor that many grilling aficionados appreciate. While they require more time to heat up and manage, the flavor you get from charcoal is often worth the extra effort.

Preheating the Grill

Preheating is a crucial step in grilling swordfish because it ensures a beautiful sear and prevents the fish from sticking. Preheat your grill to medium-high heat, aiming for a temperature of around 400°F to 450°F. This temperature range will guarantee that the fish cooks evenly throughout.

Cleaning the Grill Grates

A preheated grill is easier to clean with a brush. This step allows you to remove any leftover food particles from previous grilling sessions and helps prevent sticking. For added non-stick assurance, oil the grates with a paper towel dipped in vegetable oil or non-stick spray.

Prepping  the Swordfish

Here are the steps you can use to prep your fish for grilling:

Selecting Fresh Swordfish

When buying swordfish, look for firm, moist filets that have a slight sheen. Fresh swordfish should have a clean, ocean-like smell—avoid any that smells fishy, looks dull, or is slimy or mushy. If possible, ask your fishmonger about the source of the swordfish and whether it’s sustainably caught. Sustainable practices help protect ocean ecosystems and ensure that fish populations remain healthy.

Cutting the Filets

Swordfish steaks are typically sold in 1-inch thick slices. If you have a whole filet, you can cut it into steaks of uniform thickness for even cooking. Aim for steaks that are at least 1 inch thick to prevent drying out on the grill. Uniform thickness also allows for consistent cooking, ensuring that all pieces reach the desired doneness at the same time.

Seasoning the Swordfish

The right seasoning can turn your grilled swordfish from good to exceptionally great. You can either marinate your swordfish, use a dry seasoning mix, or even use flavored charcoal to make things more interesting. Here are more details on these methods:

Tips for Flavorful Swordfish

Marinate or dry season

Marinating

You can marinate your swordfish depending on your flavor preferences. Here’s a simple recipe you can try:

Lemon-Garlic Marinade:

• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon salt
• ½ teaspoon black pepper
• Optional: Fresh herbs like parsley or dill for extra flavor

Instructions:

1. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
2. Place the swordfish steaks in a shallow dish and pour the marinade over them.
3. Let marinate for at least 30 minutes but no more than 2 hours because the acidity from the lemon juice can begin to cook the fish if left too long.
4. Remove from the marinade, shake off excess liquid, and start grilling.

Dry Seasoning

If you prefer a dry rub, here’s a quick mix that works well:

Dry Seasoning Mix:

• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• Optional: ½ teaspoon cayenne pepper for a spicy kick

Instructions:

1. Combine all the ingredients in a small bowl.
2. Pat the swordfish steaks dry with paper towels, then rub the seasoning mixture evenly on both sides of the fish.
3. Start grilling.

Flavor Variations

Since the swordfish pairs well with various flavor profiles, here are more rubs and marinades you can use.

• Mediterranean Style: Combine olive oil, fresh oregano, lemon juice, and capers for a fresh, zesty flavor.
• Asian Influence: Create a marinade with soy sauce, ginger, garlic, and sesame oil for an umami kick.
• Tropical Twist: Mix pineapple juice, brown sugar, lime juice, and soy sauce for a sweet and tangy glaze.
• Herbaceous Blend: Use a mix of fresh herbs like basil, cilantro, and parsley with olive oil and lemon for a vibrant, fresh topping.
• Spicy Chipotle: For those who enjoy heat, blend chipotle peppers in adobo sauce with olive oil and lime for a smoky, spicy marinade.

Benefits of Swordfish

Swordfish offers numerous health benefits, including:

• High Protein Content: With its rich protein profile, swordfish is an excellent choice for muscle repair and growth, making it ideal for active individuals or anyone looking to increase their protein intake.
• Omega-3 Fatty Acids: Swordfish is a good source of omega-3 fatty acids, which are known for their heart-healthy benefits, including reducing inflammation and lowering cholesterol levels.
• Vitamins and Minerals: Swordfish is a great source of vitamin B12, crucial for energy production and brain health, as well as selenium, an important antioxidant that helps combat oxidative stress.

Is Grilled Swordfish Healthy?

While swordfish is rich in nutrients, it is also known to have higher mercury levels compared to some other fish. The FDA advises limiting swordfish consumption, particularly for pregnant women, nursing mothers, and young children. Eating it in moderation allows you to enjoy its rich flavors while minimizing potential health risks. Pairing swordfish with fresh vegetables and whole grains can further enhance its health benefits.

Nutritional Profile

The swordfish is packed with nutrients. A 3-ounce (0.08 kilogram) serving of cooked swordfish contains approximately:

Calories: 120

Protein: 22 grams

Fat: 5 grams (mostly healthy fats)

Omega-3 Fatty Acids: 0.5 grams

Vitamin B12: 106% of the daily value

Selenium: 47% of the daily value

These nutritional benefits make swordfish a great option for those looking to incorporate more seafood into their diets but are staying away from less healthy options.

Classic Grilled Swordfish Recipe

Ingredients

• 2 swordfish steaks (1 inch thick)
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• Salt and pepper, to taste
• Optional: Fresh herbs (like parsley or basil) for garnish

Instructions

1. Preheat your grill to medium-high, aiming for a temperature between 400°F and 450°F.
2. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper.
3. Place the swordfish steaks in a shallow dish and pour the marinade over them. Allow to marinate for about 30 minutes.
4. Right before grilling, oil the grill grates to prevent sticking.
5. Place the marinated swordfish steaks on the grill. Cook for about 5-6 minutes on each side, or until the internal temperature reaches 145°F. The fish should have nice grill marks and be opaque in the center.
6. Remove the filets from the grill and let them rest for a few minutes. Garnish with fresh herbs if desired and then serve.

Notes

Swordfish easily dries out when overcooked, so use a meat thermometer for best results. If you’re using thicker filets, you may need to adjust cooking times.

What to Serve with Grilled Swordfish

 

Here are some delicious side dish options that complement the flavors of swordfish perfectly:

Grilled Vegetables: Colorful grilled vegetables like bell peppers, zucchini, and asparagus provide a nutritious and flavorful side. Toss them in olive oil and season with salt and pepper before grilling alongside the swordfish.

Rice Pilaf: A light rice pilaf with fresh herbs and a squeeze of lemon can serve as a great base for the fish, absorbing all the delicious flavors.

Salad: A fresh green salad with a citrus vinaigrette balances the richness of the swordfish beautifully. Consider using mixed greens, avocado, and a sprinkle of feta for added flavor.

Potato Salad: A tangy potato salad can add a comforting element to your meal. Try a mustard-based dressing for a bit of a kick.

Couscous: Fluffy couscous tossed with herbs, olives, and sun-dried tomatoes makes for a Mediterranean-inspired side that pairs wonderfully with grilled swordfish.

Quinoa Salad: A refreshing quinoa salad with diced cucumbers, cherry tomatoes, and a lemon-olive oil dressing offers a healthy and satisfying complement to the fish.

Grilled Corn on the Cob: Sweet, juicy corn on the cob, grilled to perfection, is a classic summer side that adds a touch of sweetness to your meal.

Pasta Primavera: A light pasta primavera with seasonal vegetables tossed in olive oil and garlic can make for a hearty yet light side.

Conclusion

There’s nothing like a savory meal that’s nutritious yet easy to make. With its firm texture and mild flavor, swordfish serves as a fantastic dish with plenty of seasoning and marinade options. So fire up that grill and enjoy a meal that’s as tasty as it is healthy! With the right techniques and flavors, grilled swordfish can easily become a staple in your repertoire.