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.
I always ask the person behind the counter if I can smell my seafood 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.
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 you to try!
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- 1 to 2 swordfish steaks (at least 1-inch thick or more)
- 1 Tbsp. extra virgin olive oil, plus extra
- 2 lemons, juiced, and 1 extra lemon for serving
- ¼ tsp. garlic powder
- ⅛ tsp. dried oregano
- ⅛ tsp. herbes de Provence
- olive oil cooking spray
- salt, to taste
- Place the swordfish steaks in a small deep pan or dish. Lightly sprinkle some salt 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 ½ hour on the counter in a cool place or in the refrigerator.
- Spray your cast iron grilling pan with some olive oil cooking spray. Heat grilling pan 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.
- Then TURN 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 some salt, to taste. 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
*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.