Marinated Swordfish
Marinated swordfish features a vibrant citrus and soy-based marinade, offering bold flavors that suit seafood lovers seeking a tangy, savory main dish with Mediterranean flair.
Ingredients
Instructions
- Mix orange juice, soy sauce, catsup, parsley, pepper, oregano, minced garlic, and lemon juice in a large bowl.
- Place the swordfish in the bowl with the marinade.
- Let marinate for at least 2 hours, preferably overnight.
Tips & Substitutions
For a deeper flavor, try adding a splash of white wine or a tablespoon of Dijon mustard to the marinade. If you don't have fresh parsley, dried parsley can be used, though fresh is recommended for its vibrant flavor. Swordfish can be substituted with tuna or salmon, but adjust cooking times as they may differ. Ensure even marination by occasionally turning the fish in the bowl.
Serving Suggestions
Serve the marinated swordfish grilled or broiled with a side of grilled vegetables or a fresh salad like The Ultimate Tossed Salad for a light meal. It pairs wonderfully with a zesty Fresh Tomato Vinaigrette drizzled over the top. For a more robust meal, consider serving with rice or quinoa to soak up the flavors of the marinade.
Storage & Reheating
Leftover marinated swordfish should be stored in an airtight container in the refrigerator and consumed within 2 days for best quality. When reheating, do so gently in a skillet over medium heat or in the oven at a low temperature to avoid drying out the fish. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Marinated Swordfish contains roughly 132 calories, with 5g protein, 29g carbohydrates, and 3g fat. It is an excellent source of iron (68% of the Daily Value), dietary fiber (52% of the Daily Value), and calcium (38% of the Daily Value), and a good source of potassium and protein. Note that it is relatively high in sodium, at 1097mg per serving (48% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen swordfish for this recipe?
Yes, you can use frozen swordfish, but be sure to thaw it completely in the refrigerator before marinating. This ensures that the marinade penetrates the fish more effectively, enhancing the flavor.
How long should I marinate the swordfish?
For the best results, marinate the swordfish for at least 2 hours, but if time allows, letting it marinate overnight will deepen the flavors significantly.
What is the best cooking method for swordfish?
Grilling or broiling is recommended for swordfish as it cooks evenly and develops a nice char. Aim for a medium heat to prevent the fish from drying out. You can also pan-sear it for a delicious crust.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).