Heart-Healthy Grilled Swordfish with Lemon Herb Marinade
Elevate your weeknight dinner with this heart-healthy grilled swordfish recipe, featuring a zesty lemon herb marinade that’s as flavorful as it is nutritious. Perfectly juicy swordfish steaks are infused with the brightness of fresh lemon juice and zest, the earthiness of parsley and thyme, and a subtle kick of garlic—all brought together with the smooth richness of olive oil. Quick to prepare and cooked in just 12 minutes, this seafood dish is ideal for busy schedules and health-conscious eaters alike. Perfect for grilling season, these steaks deliver a beautiful char while remaining tender and flaky. Serve them with a vibrant salad or steamed veggies for a light, satisfying, and omega-3-rich meal that’s packed with flavor and goodness. Your new go-to for healthy grilled dinners! Keywords: heart-healthy grilled swordfish, lemon herb marinade, omega-3-rich meals, quick dinner recipes, seafood grilling recipes.
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Ingredients
- 4 pieces (6 ounces each) swordfish steaks
- 2 tablespoons olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme leaves
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper, freshly ground
Directions
Step 1
In a small mixing bowl, combine olive oil, fresh lemon juice, lemon zest, minced garlic, chopped parsley, and thyme leaves. Add sea salt and freshly ground black pepper. Stir well to create the marinade.
Step 2
Place the swordfish steaks in a shallow dish and pour the marinade over them. Ensure each steak is well-coated. Cover the dish with plastic wrap and refrigerate for at least 30 minutes to 1 hour to allow the flavors to meld together.
Step 3
Preheat your grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
Step 4
Remove the marinated swordfish from the refrigerator and let them come to room temperature for about 10 minutes before grilling.
Step 5
Place the swordfish steaks on the preheated grill. Cook for approximately 5-6 minutes on each side, or until the fish is opaque and flakes easily with a fork. Use a spatula to carefully flip the steaks to prevent breaking.
Step 6
Once cooked, remove the swordfish steaks from the grill and let them rest for a couple of minutes. This allows the juices to redistribute, ensuring moist fish.
Step 7
Serve the grilled swordfish warm with a squeeze of additional lemon juice if desired and garnish with extra parsley. Enjoy with a side of steamed vegetables or a fresh salad for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (774.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1450.9 |
| Total Fat 77.2g | 0% |
| Saturated Fat 15.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 476.3mg | 0% |
| Sodium 1781.9mg | 0% |
| Total Carbohydrate 7.3g | 0% |
| Dietary Fiber 1.4g | 0% |
| Total Sugars 1.3g | |
| Protein 164.3g | 0% |
| Vitamin D 5443.1IU | 0% |
| Calcium 81.7mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 3228.2mg | 0% |
Source of Calories