Swordfish Steak By Becky
Tender swordfish steaks marinated in a flavorful soy-orange glaze with garlic, lime, and herbs, perfect for a quick, tasty seafood dinner suitable for grilling or broiling.
Ingredients
Instructions
- Mix soy sauce, ketchup, oregano, orange juice, black pepper, minced garlic, lime juice, basil, and honey to make the marinade.
- Place the swordfish steaks in the marinade, ensuring they are well coated.
- Refrigerate the marinated swordfish for 2 to 3 hours.
- Remove the swordfish from the marinade and cook on a grill or in a skillet for 3 to 4 minutes per side, turning once or twice.
Tips & Substitutions
For a deeper flavor, marinate the swordfish overnight. If you don't have orange juice, pineapple juice can be a great substitute. To enhance the dish, consider adding a pinch of red pepper flakes for a little heat. Make sure your grill or skillet is hot before adding the fish to achieve a nice sear. For more seafood inspiration, check out Mediterranean recipes.
Serving Suggestions
Serve the grilled swordfish with a fresh side salad or steamed vegetables for a light meal. It pairs beautifully with rice or quinoa to soak up any remaining marinade flavors. For a delightful twist, consider serving it alongside a citrus salsa. This dish also complements well with pasta dishes, such as Pasta And Tuna, for a heartier option.
Storage & Reheating
Leftover swordfish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm it in a skillet over low heat to prevent drying out. You can also use a microwave, but be sure to cover it to maintain moisture. Avoid reheating multiple times to keep the texture intact.
Nutrition & Diet Analysis (per serving)
Each serving of Swordfish Steak By Becky contains roughly 181 calories, with 8g protein, 43g carbohydrates, and 3g fat. It is an excellent source of iron (68% of the Daily Value), dietary fiber (66% of the Daily Value), and calcium (42% of the Daily Value), and a good source of potassium and protein. Note that it is relatively high in sodium, at 1059mg per serving (46% 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. Just be sure to thaw it completely in the refrigerator before marinating. This ensures even flavor absorption and proper cooking. Frozen swordfish can be just as delicious when cooked correctly.
What can I substitute for soy sauce if I have dietary restrictions?
If you need a soy sauce substitute, consider using tamari for a gluten-free option or coconut aminos for a soy-free alternative. Both will provide a similar umami flavor to the marinade without compromising the dish.
How do I know when the swordfish is cooked through?
Swordfish is perfectly cooked when it reaches an internal temperature of 145°F (63°C) and is opaque in the center. It should flake easily with a fork. Be careful not to overcook it, as it can dry out quickly.
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).