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GRILLED SWORDFISH WITH LEMON AND HERBS
19

GRILLED SWORDFISH WITH LEMON AND HERBS

NUTRITION
HEALTHY RECIPES
Dec 27, 2024

GRILLED SWORDFISH WITH LEMON AND HERBS

Grilled Swordfish with Lemon and Herbs is a light, refreshing dish perfect for a healthy and flavourful meal. This recipe enhances the rich, meaty texture of swordfish, complemented by the zesty brightness of lemon juice and the earthy tones of oregano. The swordfish is marinated in a simple yet elegant blend of olive oil, lemon, and herbs and then perfectly grilled. Ideal for lunch or dinner, this dish offers a Mediterranean-inspired flavour profile that pairs beautifully with roasted vegetables or a fresh salad. Quick to prepare, this recipe is an excellent option for busy weeknights or outdoor grilling.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Mediterranean, BBQ, Healthy

PREPARATION/TECHNIQUES

Marinate, Grill, Quick & Easy

OCCASION/HOLIDAY

Summer BBQ, Weeknight Dinner, Mediterranean Feast, Outdoor Grilling

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Fat, Gluten-Free, High Protein, Low Sodium, Quick & Easy, Healthy

DISH TYPE

Grilled Fish, Entrée, Main Course

INGREDIENTS

  • 100g swordfish steak
  • 1 tsp olive oil
  • 1 tsp lemon juice
  • 1/4 tsp dried oregano
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 180
  • Protein: 25g
  • Fat: 8g
  • Carbohydrates: 1g
  • Fibre: 0g
  • Sodium: 75mg

PREPARATION

  • Marinate The Swordfish: In a small bowl, mix olive oil, lemon juice, dried oregano, salt, and pepper. Coat the swordfish steak with the mixture, ensuring both sides are evenly covered. Let it marinate for 10-15 minutes to enhance the flavours.
  • Preheat The Grill: Preheat your grill to medium-high heat to ensure even cooking and a nice char on the swordfish.
  • Grill The Swordfish: Place the marinated swordfish steak on the grill. Cook for 3-4 minutes on each side until the fish is opaque and has grill marks, ensuring the internal temperature reaches 63°C (145°F).
  • Serve: Remove the swordfish from the grill and allow it to rest for a minute. Drizzle with extra lemon juice if desired, and serve hot.

PREP TIME

15 minutes (including marinating)

COOKING TIME

6-8 minutes

TIPS

  • Don’t Overcook: Swordfish can dry out if overcooked. Keep a close eye on it and remove it from the grill when it reaches the correct internal temperature.
  • Add Extra Flavour: If you prefer more zest, add a dash of fresh lemon zest to the marinade for an extra citrusy punch.
  • Rest The Fish: Let the swordfish rest for a minute after grilling to allow the juices to redistribute for a juicier bite.

VARIATIONS

  • Herb Variation: Swap oregano for fresh rosemary or thyme to change the herb flavour profile.
  • Citrus Kick: Add a splash of lime or orange juice to the marinade for a different citrus note.
  • Garlic Twist: Add a clove of minced garlic to the marinade for an extra layer of flavour.

PREPPING AND STORAGE

  • Fridge Storage: Store leftover swordfish in an airtight container in the fridge for up to 2 days.
  • Freezing: Swordfish can be frozen, but it’s best to freeze it raw after marinating. Freeze in a freezer-safe bag for up to 2 months and thaw before grilling.
  • Reheating: To avoid overcooking, reheat leftovers gently in a pan or the oven at a low temperature. Avoid microwaving.

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