Easy Homemade Juicy Lemon Garlic Swordfish Steaks

Ever tried cooking swordfish and ended up with something dry or bland? You’re not alone. Swordfish can be intimidating — it’s thick, meaty, and unlike flakier fish like cod or salmon. But when prepared with the right method, it becomes one of the most satisfying and flavorful seafood dishes you can serve.

This easy swordfish recipe with lemon and garlic is here to change that.

Whether you’re grilling, pan-searing, or air-frying, this swordfish recipe will walk you through each step to ensure your fish is juicy, tender, and full of flavor. You’ll learn how to marinate it just right, cook it to perfection (without overdoing it), and choose the ideal side dishes to create a restaurant-quality meal at home.

Plus, we’ve included expert tips, cooking alternatives, and even nutritional insights — all in one place.

If you’ve been searching for a foolproof swordfish recipe to impress guests or upgrade your weeknight dinner, you’re in the right place.

What Makes Swordfish Recipe Special?

Swordfish is often described as the “steak of the sea” — and for good reason. Unlike flaky fish like tilapia or cod, swordfish has a dense, meaty texture that holds its shape beautifully on the grill or in a pan. This hearty quality is one reason why a good swordfish recipe appeals even to those who usually prefer meat over seafood.

Swordfish: A Meaty Marvel from the Sea

• Texture: Firm, hearty, and substantial — perfect for steaks or skewers.
• Flavor: Mild and slightly sweet, it absorbs marinades well without being overpowering.
• Cooking Versatility: Grills, sears, broils, or air-fries without falling apart.
• Nutritional Profile: High in lean protein and low in saturated fat, making it an ideal choice for healthy seafood lovers.

Swordfish is an excellent option for people who want the health benefits of fish (like omega-3 fatty acids) but enjoy the mouthfeel of grilled meats. It’s often compared to tuna or salmon — but with an even firmer bite.

Swordfish vs. Salmon vs. Tuna:

When comparing swordfish, salmon, and tuna, each fish offers a distinct experience. Swordfish is known for its very firm texture and mild, sweet flavor, making it perfect for high-heat methods like grilling, pan-searing, or broiling. Salmon features a tender, flaky texture and a rich, oily flavor, packed with omega-3 fatty acids, and is delicious when baked, grilled, or pan-seared. Tuna stands out with a firm, meaty bite and a bold, savory taste, best enjoyed seared, grilled, or even raw in sushi. In terms of nutrition, salmon ranks highest in omega-3s, while swordfish and tuna offer moderate levels.

Swordfish doesn’t just taste good — it’s a powerhouse of nutrients and a canvas for bold flavors like lemon, garlic, and herbs.

Ingredients and Substitutions

This lemon garlic swordfish recipe keeps it simple — no fancy pantry items or hard-to-find spices. Just bold, fresh ingredients that work beautifully with the rich texture of swordfish.

Ingredients You’ll Need:

• 2 swordfish steaks (about 1 inch / 2.5 cm thick, ~6 oz / 170 g each)
• 2 tablespoons olive oil (or avocado oil)
• 1 tablespoon unsalted butter (or plant-based butter)
• Juice and zest of 1 lemon (freshly squeezed)
• 3 cloves garlic, minced or finely grated
• Salt and black pepper, to taste
• Fresh parsley or thyme, finely chopped (optional garnish)

These basic ingredients create a bright, zesty marinade that penetrates the dense fish and keeps it juicy during cooking.

Ingredient Substitutions:

• No lemon? Use white wine vinegar or apple cider vinegar (just 1–2 teaspoons / 5–10 ml).
• No butter? Skip it or use more olive oil for a dairy-free option.
• Garlic-free? Try shallots or a small pinch of garlic powder instead.
• Swordfish unavailable? This marinade works well with tuna steaks, halibut, or even thick salmon fillets.

Pro Tip: If your swordfish steaks are frozen, thaw them overnight in the fridge and pat dry with paper towels before marinating.

How to Cook Swordfish Recipe (Step-by-Step Guide)

This pan-seared lemon garlic swordfish recipe is perfect for beginners and takes less than 20 minutes from pan to plate. Whether you’re new to cooking fish or just want a reliable go-to, follow these clear steps for a swordfish recipe that delivers perfectly juicy results every time.

Pan-Seared Swordfish with Lemon Garlic Butter

Step 1 – Marinate the Swordfish (10–30 minutes)
In a bowl, combine olive oil, lemon juice, lemon zest, garlic, salt, and pepper. Place swordfish steaks in a shallow dish or zip-top bag and coat them well. Let them marinate for 10 to 30 minutes at room temperature.

Step 2 – Preheat Your Pan
Use a cast iron or heavy stainless steel skillet. Heat over medium-high until hot but not smoking.

Step 3 – Sear the Swordfish (3–4 minutes per side)
Add a bit of oil to the pan. Carefully lay the swordfish steaks down and sear undisturbed for 3–4 minutes until golden brown. Flip and repeat on the other side.

Step 4 – Add Butter and Baste
Add butter to the pan and spoon the melted butter over the fish for 30–60 seconds to finish cooking and add richness.

Step 5 – Rest and Serve
Remove the swordfish and let it rest for 2 minutes before serving. Garnish with fresh herbs and an extra squeeze of lemon if desired.

Expert Cooking Tips:

• Avoid Overcooking: Swordfish is done at 135°F internal temperature. Let it rest and carryover heat will bring it to ~145°F (62.8°C).
• Don’t Move It Too Soon: A proper sear needs stillness. Flip only once for best results.
• Want Grill Marks? Use a grill pan or outdoor grill for that signature look.

Alternative Cooking Methods

Prefer a grill over a skillet? Cooking for a crowd in the oven? Don’t worry — this swordfish recipe adapts beautifully to several methods.

Each technique brings out different textures and flavors, so choose what works best for you.

Grilled Swordfish

Grilling enhances swordfish’s meaty texture and adds smoky flavor.

Instructions:

1. Preheat grill to medium-high heat.
2. Brush grates with oil to prevent sticking.
3. Grill marinated swordfish for 3–4 minutes per side until grill marks form and internal temperature reaches 135°F (57.2°C).

Pro Tip: Use a fish basket or foil if the grates are widely spaced.

Broiled Swordfish

Broiling mimics high heat grilling, perfect for indoor cooking.

Instructions:

1. Preheat broiler and place oven rack ~5 inches (12.7 cm) from heat.
2. Place swordfish on a foil-lined pan and broil 4–5 minutes per side.
3. Finish with melted butter or a lemon squeeze before serving.

Air Fryer Swordfish

Quick, clean, and ideal for weeknights.

Instructions:

1. Preheat air fryer to 375°F (190°C).
2. Lightly oil basket and place swordfish inside.
3. Cook for 10–12 minutes, flipping halfway through.

Pro Tip: Avoid overcooking — air fryers cook fast, so monitor closely near the end.

Cooking Method Comparison:

The way you cook your fish can make all the difference in flavor and texture. Grilling creates a smoky, charred flavor and takes just 6–8 minutes with a grill and tongs. Broiling, done in the oven using a broiler pan, takes about 8–10 minutes and results in a crispy top with a juicy interior. If you’re after something quick and clean, the air fryer is perfect, offering a light and crispy texture in 10–12 minutes. Pan-searing is another favorite, creating a rich, buttery crust in about 8–10 minutes using just a skillet and stovetop. Each method brings a new personality to the dish.

What to Serve with Swordfish

A juicy, perfectly cooked swordfish steak deserves a side that complements its bold, clean flavor. Whether you’re preparing a casual weeknight dinner or trying out a new swordfish recipe to impress guests, the right pairings will round out your meal beautifully and elevate the entire dining experience. Want a refreshing drink to pair with your swordfish? Try our 3-ingredient Brazilian Mounjaro drink — light, tangy, and perfect for cleansing the palate.

Best Side Dishes for Swordfish Recipe

Starches:

• Lemon herb couscous – light, fluffy, and zesty
• Garlic mashed potatoes – creamy comfort food
• Wild rice pilaf – earthy, nutty, and satisfying
• Crispy roasted potatoes – quick and crowd-pleasing

Vegetables:

• Grilled asparagus – pairs naturally with lemon and garlic
• Roasted zucchini or bell peppers – colorful and aromatic
• Steamed green beans with almonds – crunchy and elegant
• Garden salad – dressed with olive oil and balsamic vinegar

Sauces & Extras:

• Chimichurri – bright and herby
• Greek yogurt herb sauce – cooling and creamy
• Mango salsa – sweet heat that contrasts swordfish’s richness

Drinks:

• Citrus-infused sparkling water
• Dry white wine (e.g., Sauvignon Blanc or Pinot Grigio)
• Lemon iced tea with mint

Mediterranean Roots of Lemon Garlic Swordfish Recipe

Swordfish has long been a staple in coastal Mediterranean cuisine — particularly in regions like Southern Italy, Greece, and parts of Spain, where the fish is caught fresh and cooked simply to highlight its natural flavor.

In Italy, it’s known as “pesce spada,” and you’ll often find a traditional swordfish recipe that grills it with olive oil, garlic, lemon, and fresh herbs. It’s typically served at seaside restaurants with a side of grilled vegetables, crusty bread, and local wine.

This style of preparation — clean, bright, and ingredient-focused — is central to the Mediterranean diet, which emphasizes heart-healthy fats (like olive oil), fresh produce, and lean proteins like fish.

Culinary Snapshot:

• Italy: Pesce spada alla griglia with lemon and parsley
• Greece: Swordfish souvlaki with oregano and olive oil
• Spain: Grilled swordfish with smoky paprika and garlic aioli

Bringing this tradition into your home kitchen with a modern twist is not only delicious, but also honors a time-tested way of eating well.

Health Benefits of Swordfish

Swordfish isn’t just delicious — it’s also a nutrient-rich seafood that fits beautifully into a balanced, health-forward diet. According to WebMD, swordfish is a lean protein packed with omega-3 fatty acids, vitamins, and minerals that support overall wellness. Whether you’re preparing a swordfish recipe for its bold flavor or its nutritional benefits, this seafood powerhouse deserves a regular spot on your plate.

Nutritional Highlights (Per 6 oz cooked portion):

• Calories: ~200
• Protein: 33g
• Fat: 8g (mostly healthy unsaturated fats)
• Omega-3 Fatty Acids: ~700 mg
• Vitamin B12: 100%+ Daily Value
• Selenium: 100%+ Daily Value
• Vitamin D, Niacin, and Potassium also present in significant amounts

What These Nutrients Do for You:

• Omega-3s: Support heart and brain health, reduce inflammation
• Protein: Essential for muscle growth and repair
• Selenium: A powerful antioxidant that boosts immunity
• B Vitamins: Support energy, metabolism, and nervous system function
• Low in Carbs: Ideal for keto, paleo, and Mediterranean diets

⚠️ A Quick Note on Mercury:

While a well-prepared swordfish recipe can be a delicious and healthy meal, it’s important to be mindful of mercury levels. Swordfish can contain higher mercury levels than smaller fish, so it’s best enjoyed in moderation. Pregnant individuals and young children should limit consumption to once per week or opt for lower-mercury alternatives.

Swordfish Nutrition Facts:

A 6-ounce portion of swordfish packs both flavor and nutrition. It delivers around 200 calories, along with 33 grams of protein — that’s 66% of your daily value. You’ll get about 8 grams of total fat, including 2 grams of saturated fat, plus approximately 700 mg of omega-3 fatty acids. Swordfish is a stellar source of Vitamin B12 (290% DV), Selenium (123% DV), and Vitamin D (20% DV). It also provides 600 mg of Potassium and a modest 90 mg of natural sodium. It’s a smart pick for anyone seeking lean protein with added nutrient benefits.

Frequently Asked Questions

Why This Swordfish Recipe Will Be a Regular on Your Table

This lemon garlic swordfish recipe checks all the boxes: it’s quick, healthy, flavorful, and incredibly versatile. Whether you’re pan-searing it for a weeknight dinner or firing up the grill on the weekend, this swordfish recipe delivers restaurant-quality results with minimal effort.

You now know:

• How to choose and prepare swordfish like a pro
• Multiple cooking methods to suit your kitchen setup
• What to serve it with for a complete, balanced meal
• The health benefits that make swordfish more than just delicious

So the next time you’re craving a fresh, meaty seafood dinner — skip the takeout and try this recipe instead.

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Tried it? Leave a comment below and let us know how it turned out — or share your favorite twist on the marinade!