Heart-Healthy Grilled Swordfish with Lemon Herb Marinade
Elevate your weeknight dinner with this irresistibly flavorful Heart-Healthy Grilled Swordfish with Lemon Herb Marinade. Perfect for seafood lovers, this recipe features tender swordfish steaks infused with a zesty blend of fresh lemon juice, olive oil, garlic, and aromatic herbs like parsley and thyme. The marinade not only enhances the natural flavor of the fish but also keeps it moist and flaky on the grill. Ready in under 30 minutes, including prep and cook time, this dish is ideal for busy schedules while meeting nutritional goals. Serve your perfectly grilled swordfish with a side of steamed vegetables or a crisp salad for a balanced and wholesome meal that’s as delicious as it is nutritious. Let this easy, heart-healthy recipe become your new go-to for guilt-free indulgence!
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Recipe Information
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
Instructions
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.
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.
Preheat your grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
Remove the marinated swordfish from the refrigerator and let them come to room temperature for about 10 minutes before grilling.
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.
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.
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
Calories |
1451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.2 g | 99% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 1782 mg | 77% | |
| Total Carbohydrate | 7.3 g | 3% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 1.3 g | ||
| Protein | 164.3 g | 329% | |
| Vitamin D | 136.1 mcg | 680% | |
| Calcium | 82 mg | 6% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 3228 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
