Seafood Recipes/ Under 30 Minute Meals

Swordfish Oreganata

Swordfish Oreganata by 2sistersrecipes.com

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.

 

Swordfish Oreganata by 2sistersrecipes.com

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.

Swordfish Oreganata by 2sistersrecipes.com

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, then try these from 2SR: 

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!! 

Swordfish Oreganata by 2sistersrecipes.com

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We’d love to see what you cook!  Happy Cooking! 🙂

5.0 from 1 reviews
Swordfish Oreganata
Author: 
Recipe type: Seafood / Dinner
Prep time: 
Cook time: 
Total time: 
Serves: 2 to 3 servings
 
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 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
  • ¼ tsp. garlic powder, and extra while cooking
  • ⅛ tsp. dried oregano
  • ⅛ tsp. herbes de Provence
  • olive oil cooking spray
  • salt, to taste
Instructions
  1. Place the swordfish steaks in a small deep pan or dish. Lightly sprinkle some salt 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. 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.
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. Add some a spinkle of garlic powder on top.
  3. 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).
  4. Season again with some salt, to taste. 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.

 

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6 Comments

  • Reply
    Susan
    June 14, 2018 at 6:15 pm

    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.

    • Reply
      by Anna and Liz
      June 16, 2018 at 11:06 pm

      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!

  • Reply
    Velva
    June 14, 2018 at 8:08 pm

    Great cool summer fish dish! Love it. Thanks for sharing.

    Velva-Tomatoes on the Vine

    • Reply
      by Anna and Liz
      June 16, 2018 at 11:02 pm

      Thanks so much Velva!

  • Reply
    handmade by amalia
    June 16, 2018 at 10:57 pm

    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

    • Reply
      by Anna and Liz
      June 16, 2018 at 11:04 pm

      Thank you Amalia and welcome to our blog!! So nice to meet you! Looking forward to seeing what’s cooking over by you!

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