Super Simple Lemon Herb Grilled Swordfish Steaks
Eating healthy does not have to be boring or difficult. If you want to gain muscle or just stay full for a long time, you need good protein. Today, I am showing you how to make a delicious lemon herb grilled swordfish. It is a dense, meaty fish that feels like a steak but stays light on your stomach.
Fish is often overlooked by people who only focus on chicken or beef. Swordfish is special because it has a firm texture. You can grill it just like a piece of meat. I love using this recipe when I want something fast that tastes like I spent all day in the kitchen. It is one of my favorite meals on pezni when I want to hit my protein goals without feeling heavy.
Why You Should Eat Swordfish
Swordfish is a powerhouse of nutrients. It has plenty of healthy fats that are great for your brain and heart. Because it is so thick, you feel very satisfied after eating it. This is helpful if you are trying to cut down on snacking between meals.
If you enjoy plant based options too, you can always pair this with a Hearty Moroccan Chickpea and Sweet Potato Stew for a massive nutrient boost. Combining different protein sources throughout your week keeps your body happy and your muscles growing strong.
Ingredients Needed
You do not need a lot of ingredients to make this fish taste amazing. The fresh herbs do all the heavy lifting.
- 2 swordfish steaks about one inch thick
- 2 tablespoons of extra virgin olive oil
- 1 large lemon cut into thin slices
- 2 cloves of garlic minced fine
- 1 teaspoon of dried oregano
- 1 teaspoon of dried thyme
- Salt and black pepper to taste
- Fresh parsley for the finish
Step By Step Making
1. Start by taking your swordfish steaks out of the fridge about 15 minutes before you cook them. This helps them cook evenly. Pat them dry with a paper towel so they sear well on the grill.
2. In a small bowl, mix the olive oil, minced garlic, dried oregano, dried thyme, salt, and pepper. Rub this mixture all over both sides of the swordfish steaks.
3. Heat your grill to a medium high heat. Make sure your grill grates are clean and lightly oiled so the fish does not stick. Swordfish is delicate even if it is firm, so be careful when flipping.
4. Place the swordfish on the grill. Cook for about 4 to 5 minutes on the first side. Do not touch it or move it while it is cooking. This helps it get those nice grill marks.
5. Carefully flip the fish. Place the lemon slices on top of the steaks or right next to them on the grill. Cook for another 4 to 5 minutes until the center is opaque and flakes easily with a fork.
6. Take the fish off the heat and let it rest for 3 minutes. Sprinkle with fresh chopped parsley and serve with the grilled lemon slices squeezed over the top.
Nutritional Value
This meal is excellent for anyone watching their macros. Here is what you get in one serving of this grilled swordfish recipe:
- Protein: 45 grams
- Calories: 280 calories
- Carbs: 2 grams
This is a low carb and high protein meal that fits perfectly into most workout plans. It keeps your insulin levels steady and provides your body with the building blocks it needs to repair muscle fibers after a workout.
Health Benefits
Building muscle requires consistent protein intake throughout the day. Swordfish provides a high amount of high quality protein, which contains all the amino acids your muscles need. When you eat this, you are helping your body recover faster from the gym.
Beyond protein, the selenium in swordfish helps your immune system stay strong. Omega 3 fatty acids found in the fish help reduce inflammation in your joints. This makes it a great choice for active people who train hard every single week. When you eat well, you feel well. I hope you enjoy this easy recipe as much as I do.
Disclaimer: This recipe information is provided by pezni for general informational purposes only.