Swordfish Oreganata

Swordfish Oreganata.  Juicy, moist and lemony delicious, Swordfish steaks are first marinated with fresh lemon juice, olive oil, oregano, herbes de Provence and garlic powder then grilled or pan seared for a few minutes to perfection! The marinade is what makes this Swordfish Oreganata SO tender and SO delicious, you’ll want to make it all summer long. 

A simple, easy recipe with a few ingredients and it’s ready in under 15 minutes! Best of all, it’s big on flavor!

Swordfish is a white-meaty fish with a firm texture and mild flavor.

You can buy swordfish fresh or frozen.  If frozen, allow it to defrost first before marinating it.  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.  Seafood is always best when you cook it the day it’s bought.

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.

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.

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.   

When cooking on stove top, 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 fish, keep the marinade along with garlic power, olive oil and fresh lemons nearby, you will be using them while you are grilling the fish for extra flavor.

 

 

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.

Swordfish Oreganata is low in calories, low in fat and high in Omega-3’s, and an excellent source of protein.  This is a great recipe for swordfish for anyone who adores seafood!  Give it a try!

 

If you LOVE Seafood, you might want to try some of our faves: 

• Grilled Shrimp Kabobs with Arugula-Walnut Pesto

• Grilled Whole Branzino

• Grilled Sesame-Ginger Tuna Kabobs

• Cod Fillet over Pesto Risotto

 

  …Don’t forget to PIN it to your SEAFOOD Board!! 

Hello friends! Are you cooking with 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.

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Happy Cooking! 🙂

Yield: 2 to 3 servings

Swordfish Oreganata

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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!

Prep Time 30 minutes

Cook Time 8 minutes

Total Time 38 minutes

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

1. Place the swordfish steaks in a small deep pan or dish. Lightly sprinkle some sea salt and black pepper over them.
2. 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.
3. 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):

1. Spray your cast iron grilling pan with some olive oil cooking spray. Heat grilling pan on HIGH heat for a minute.
2. 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.
3. 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).
4. Season again with dash of sea salt and black pepper. Continue to grill for additional 3 minutes.
5. 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.
6. Remove and transfer to a serving plate and add additional fresh squeeze lemon juice on top. Serve immediately with lemon wedges on the side.
7. 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.