Swordfish Oreganata
Swordfish Oreganata always turns out juicy, moist and lemony delicious! These swordfish steaks are marinated with fresh lemon juice, olive oil, oregano, herbs de Provence and garlic powder. Then they are grilled or pan-seared for a few minutes to perfection! The marinade is what makes this Swordfish Oreganata so tender and amazingly delicious. You’ll want to make it all summer long.
Swordfish Oreganata
Our Swordfish Oreganata is a simple, easy recipe with a few ingredients and it’s ready in under 15 minutes! Best of all, it’s big on flavor! If you love swordfish, try our Easy Baked Swordfish, and Baked Swordfish Livornese. And for more delicious seafood recipes, don’t miss our Cod Livornese and Easy Lemon-Dijon Baked Cod.
This is a great recipe for swordfish for anyone who adores seafood! Serve it with a side of Angel Hair Pasta with Lemon Sauce, and Asparagus Au Gratin for a delicious meal.
![A forkful of grilled swordfish served on a white plate.](https://2sistersrecipes.com/wp-content/uploads/2018/06/DSC_0699-1-767x1024.jpg)
Reasons we love swordfish…
- Swordfish Oreganata is low in calories.
- Low in fat and high in Omega-3’s.
- An excellent source of protein.
- Ideal for children, because swordfish does not contain any bones.
A few notes and tips when buying seafood…
- When buying seafood, I always ask the person behind the counter if I can smell my fish before I buy it to make sure it’s fresh. It sounds weird, but I do it every time.
- Seafood is always best when you cook it the day it is bought.
The marinade…
The olive oil and the fresh lemon juice in the marinade is what keeps this Swordfish Oreganata super moist. And, in addition, we continue to pour on additional lemon juice and olive oil to our swordfish steaks while they’re cooking.
This will ensure the swordfish steaks will turn out moist and juicy every time. Plus, it’s finished off with an extra squeeze of fresh lemon juice on top. It’s all about the flavor with swordfish! Keep in mind, swordfish steaks will need additional seasonings added to them while cooking, otherwise they will not be flavorful.
![A raw swordfish steak marinating in lemon juice inside a silver breading tray.](https://2sistersrecipes.com/wp-content/uploads/2018/06/DSC_0666-1024x655.jpg)
Ingredients needed: (*full recipe card on the bottom)
- Swordfish Steaks: (at least 1-inch thick or more)
- Extra Virgin Olive Oil: plus extra while cooking
- Lemons: you will need 2 lemons juiced, and 1 extra lemon for serving
- Garlic Powder
- Dried Oregano
- Herbs de Provence
- sea salt and black pepper, to taste
- cooking spray
When grilling or cooking in a skillet
Since it’s been raining, I decided to make my Swordfish Oreganata inside on stove-top. When grilling or pan-searing inside, it helps especially with some of the clean-up to place a splatter screen over the swordfish while it’s cooking, and it’s best to use a cast-iron grill pan.
Before cooking in a skillet, make sure your skillet is extremely hot before you add the swordfish steaks. They will sizzle while cooking, just like steaks. So you may want to open some windows.
Also, while grilling the fish, keep the marinade nearby along with garlic power, olive oil and fresh lemons. You will need extra marinade and seasonings while you are grilling the fish. This will not only flavor the fish, but will ensure it will taste delicious!
![A grilled swordfish steak served on a white plate with a lemon on the side.](https://2sistersrecipes.com/wp-content/uploads/2018/06/DSC_0678-2-787x1024.jpg)
FAQ’s
- What kind of fish is swordfish? Swordfish a white-meaty fish with a firm texture and mild flavor. And, it is cut like a piece of steak.
- How to buy swordfish? You can buy swordfish fresh or frozen.
- If Frozen? If frozen, allow the fish to fully defrost first before marinating it.
- If we buy if fresh? If you buy swordfish from your local seafood market, the color should always be pale white-pinkish not brown, and it should not have a fishy smell, at all. Then follow our directions to marinating it.
More Seafood Recipes You’ll Love!
- Grilled Whole Branzino
- Grilled Sesame-Ginger Tuna Kabobs
- Cod Fillet over Pesto Risotto
- Baked Flounder Oreganata- Lightened!
Your comments help us! If you make this delicious swordfish oreganata recipe, let us know and leave a comment and a star rating below! We’d love to hear from you.
Swordfish Oreganata
![A grilled swordfish served on a white plate with a lemon on the side.](https://2sistersrecipes.com/wp-content/uploads/2018/06/DSC_0678-735x957.jpg)
Swordfish Oreganata. Juicy, moist and lemony delicious, Swordfish steaks are first marinated with fresh lemon juice, olive oil, oregano, herbe de Provence and garlic powder then grilled for a few minutes to perfection!
Ingredients
- 1 to 2 swordfish steaks (at least 1-inch thick or more)
- 1 Tbsp. extra virgin olive oil, plus extra while cooking
- 2 lemons, juiced, and 1 extra lemon for serving
- 1/4 tsp. garlic powder, and extra while cooking
- 1/8 tsp. dried oregano
- 1/8 tsp. herbs de Provence
- olive oil cooking spray
- sea salt and black pepper, to taste
Instructions
- Place the swordfish steaks in a small deep pan or dish. Lightly sprinkle some sea salt and black pepper over them.
- In a small bowl or large mug, mix olive oil, lemon juice (reserve some lemon juice for grilling), garlic powder, dried oregano and herbes de Provence.
- Pour marinade over the steaks, cover with plastic and allow to marinate for 1/2 hour on the counter in a cool place or in the refrigerator.
To Grill Swordfish: (about 6 minutes or more, depending on thickness):
- Spray your cast iron grilling pan with some olive oil cooking spray. Heat grilling pan or skillet on HIGH heat for a minute.
- Place the steaks onto the grill pan and grill for about a minute, then pour some of the marinade over the steaks and cover with a Splatter Screen. Continue to grill swordfish for 3 minutes more on high heat. Sprinkle on top with some additional garlic powder.
- Then Flip the swordfish over. Add more lemon juice and lightly drizzle some olive oil on top (I use the marinade in the pan, plus extra olive oil).
- Season again with dash of sea salt and black pepper. Continue to grill for additional 3 minutes.
- Then TURN them over again. Continue to add more fresh lemon juice while grilling for additional 1 to 3 minutes, or until the steaks feels very firm and flakes off with a fork.
- Remove and transfer to a serving plate and add additional fresh squeeze lemon juice on top. Serve immediately with lemon wedges on the side.
- Serves 2 to 3
Notes
*If you reduce the heat while grilling, then plan to grill the swordfish for a few more minutes more per side.
*There is no limit to how much lemon juice you can add while grilling and you can even add some extra on top to finish them off.
*You can grill swordfish on your outside grill the same way, about 3 minutes per side, depending thickness. For easy clean-up, place the steaks in an aluminum tray and place the tray on top of grill. Then discard the tray.
Nutrition Information:
Yield:
1 servingServing Size:
1 servingAmount Per Serving: Calories: 276Total Fat: 28.1gSaturated Fat: 4gCholesterol: 1mgSodium: 4mgCarbohydrates: 2.9gFiber: .3gSugar: .9gProtein: 40g
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Just found your blog and I’ll have to come again soon – the fish looks amazing. Just the thing for a summer’s dinner.
Amalia
xo
Thank you Amalia and welcome to our blog!! So nice to meet you! Looking forward to seeing what’s cooking over by you!
Great cool summer fish dish! Love it. Thanks for sharing.
Velva-Tomatoes on the Vine
Thanks so much Velva!
I never think to buy swordfish! I always seem to always buy rainbow trout, salmon or walleye. This really looks delicious and I need to give swordfish a try soon.
Glad to hear Susan. It’s funny I love trout and salmon too. But I think you are going to love swordfish as much as you enjoy the other fishes. Have a great weekend!