Grilled Swordfish Steaks

Ingredients

• 4swordfish fillets
• 10 ml (2 tsp)lemon zest
• 30 ml (2 tbsp)lemon juice
• 60 ml (1/4 cup)olive oil
• 2 largegarlic cloves, grated
• 2.5 ml (1/2 tsp)salt
• 2 sprigsrosemary, leaves removed
• 15 ml (1 tbsp)Dijon mustard
• 15 ml (1 tbsp)honey
• 0.6 ml (1/8 tsp)black pepper
• about 16 g (1 cup packed)fresh coriander
• 2 tbspfresh oregano leaves
• 15 ml (1 tbsp)fresh rosemary leaves
• 1 largegarlic clove, minced
• 1/2 mediumshallot, roughly chopped
• 60 ml (1/4 cup)red wine vinegar
• 2.5 ml (1/2 tsp)salt
• 15 ml (1 tbsp)lemon juice
• 3Calabrian chillies
• 30 ml (2 tbsp)olive oil
• 15 ml (1 tbsp)capers
• about 18 g (2 tbsp)pine nuts

Instructions

1. 1

   Heat the grill

   Preheat the grill to medium-high, aiming for about 230°C before adding the steaks. Once hot, clean the grates thoroughly.

2. 2

   Marinate the fish

   In a shallow dish, whisk together the lemon zest, 30 ml lemon juice, 60 ml olive oil, grated garlic, 2.5 ml salt, rosemary leaves from the sprigs, Dijon and honey. Add the swordfish and turn to coat. Marinate for 15 minutes, turn the fish, then marinate for a further 15–20 minutes.

3. 3

   Make the chimichurri

   Put the coriander, oregano, rosemary, minced garlic, shallot, red wine vinegar, 2.5 ml salt, 15 ml lemon juice, chillies and 30 ml olive oil in a food processor or blender. Pulse until finely chopped and nearly paste-like. Add the capers and pulse until they are slightly broken down. Season with salt and pepper to taste. For a more emulsified sauce, add another 30–60 ml olive oil with the machine running.

4. 4

   Grill the swordfish

   When the grill is hot, spray the grates with non-stick cooking spray or brush them with olive oil. Add the swordfish, close the lid and cook undisturbed for 4 minutes. Work a metal spatula firmly under the fish and turn it carefully, then grill for another 3–4 minutes. The recipe takes the fish off the grill when an instant-read thermometer reaches 60°C.

5. 5

   Toast the pine nuts

   While the fish cooks, put the pine nuts in a small skillet over medium heat. Toast for about 2–3 minutes, until fragrant and nutty-smelling, then remove them from the skillet.

6. 6

   Finish and serve

   Spoon chimichurri over the hot swordfish and scatter the toasted pine nuts on top. Add flaky Maldon salt if desired.

What are grilled swordfish steaks?

Swordfish is a firm, meaty fish often cooked as steaks, making it a good fit for grilling. This American-style preparation pairs a lemon and herb marinade with chimichurri, a sharp, herb-rich sauce with roots in Argentine and Uruguayan cooking.

The method works because the fish gets a short marinade, then a quick cook over high heat. A spoonful of vibrant sauce and crunchy pine nuts bring freshness and contrast to the firm steaks.

Nutrition and macros by portion

The nutrition label shows one serving as written: 487 calories, 35g protein, 7g carbs, 35g fat.

The fish provides most of the protein, while the honey and herbs contribute a small amount of carbohydrate. Olive oil and pine nuts supply much of the fat; serve the steaks with vegetables or salad for a fresh side, or add a measured portion of potatoes or rice if you want more carbohydrates.

The two-part flavour

Marinade: Lemon, garlic and rosemary give the fish a fragrant base, while Dijon and honey add savoury tang and a little sweetness. The listed marinating time is 30–35 minutes in total, with a turn halfway through.

Chimichurri: Coriander, oregano, rosemary, vinegar, lemon and chillies make a bright, punchy sauce. Capers are pulsed in after the herbs so they stay slightly textured.

Get the grill ready

Clean grates: Scrub the hot grill well before cooking, as swordfish can stick and tear when turned. Lightly oil or spray the grates just before adding the fish.

Firm flip: Let the first side cook undisturbed for 4 minutes. Slide a metal spatula firmly underneath each steak before turning it, rather than trying to lift it from the edge.

Check for doneness

Timing: Grill the second side for 3–4 minutes, following the recipe’s guidance to remove the fish when its centre reaches 60°C on an instant-read thermometer. The exact time will depend on the thickness of the steaks and the heat of the grill.

Texture: The steaks should hold together when lifted and show a seared exterior. Check the centre promptly so the fish does not stay on the grill longer than needed.

Make the sauce to suit

Texture: Pulse the herbs and other sauce ingredients until finely chopped and almost paste-like, then add the capers and pulse briefly. Stop while the capers still have a little texture.

Consistency: The sauce is ready as soon as it is finely chopped. For a more emulsified result, stream in another 30–60 ml olive oil while the processor or blender is running.

Toast the pine nuts

Dry pan: Use a small skillet over medium heat and toast the pine nuts for 2–3 minutes, keeping an eye on them as they can colour quickly. Take them off as soon as they smell fragrant and nutty.

Finishing: Scatter the nuts over the chimichurri just before serving so they add a crisp contrast to the tender fish and soft sauce.

What to serve alongside

Fresh sides: A green salad or simply cooked vegetables work well with the rich marinade and sharp sauce. Rice or potatoes are easy options if you would like a more substantial meal.

Balance: Let the chimichurri provide most of the sharp, herbaceous flavour, and keep any accompanying side lightly seasoned so it does not compete with the fish.

Recipe notes & tips

• Zest the lemon over the marinade dish before juicing it, as suggested in the method.
• Keep the fish in a shallow dish so you can turn it easily to coat both sides.
• Clean and oil the grill grates to help the steaks release intact.
• Use a metal spatula and slide it firmly underneath the fish before turning.
• Toast the pine nuts in a dry skillet and remove them once fragrant.
• Taste the chimichurri before serving and adjust its salt and pepper to taste.

Variations

• Milder sauce: Use fewer Calabrian chillies for a less fiery chimichurri.
• More emulsified chimichurri: Blend in another 30–60 ml olive oil while the machine runs.
• Different herbs: Replace some of the coriander with additional oregano or rosemary while keeping the total herb amount similar.
• Caper texture: Pulse the capers only briefly for larger pieces, or continue blending for a smoother sauce.
• No grill: Cook the marinated steaks on a very hot, lightly oiled griddle pan, turning once and checking the centre with a thermometer.

Common mistakes to avoid

• Skipping the grill clean: Residue can make the fish stick; clean the grates thoroughly before cooking.
• Turning too soon: The fish may break apart; leave it undisturbed for the full 4 minutes on the first side.
• Using a weak spatula lift: The steak can tear; slide a metal spatula firmly underneath before flipping.
• Overcooking: Swordfish can become dry; check the centre with an instant-read thermometer and follow the recipe’s 60°C cue.
• Burning the pine nuts: They can toast quickly; watch them closely and remove them after 2–3 minutes when fragrant.
• Blending the capers too long: They lose their texture; add them after the herbs and pulse just until slightly broken down.

How to store

Refrigerate leftover fish and chimichurri separately in airtight containers and use within 2 days. Reheat the fish gently until warmed through, or enjoy it cold; bring the sauce to room temperature and stir before serving.

Frequently asked questions