Spanish Grilled Swordfish Steak

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A classic Spanish coastal preparation, swordfish steak is seared hot on a plancha until a thin golden crust forms while the inside stays moist and tender. A quick marinade of olive oil, garlic, lemon, and parsley lets the meaty flavor of the fish shine. Serve with lemon wedges and a simple tomato salad for a light Mediterranean meal.

Nutrition Facts

Per serving (estimated)

• 320 kcalCalories
• 16 gFat
• 3 gSaturated Fat
• 2 gCarbs
• 0 gFiber
• 0 gSugar
• 38 gProtein
• 380 mgSodium
• 540 mgPotassium
• 30 mgCalcium
• 1.5 mgIron
• 9 mgVitamin C
• 45 mcgVitamin A

Ingredients

For the Swordfish

• 4 swordfish steaks, about 6 oz (170 g) each and 1 inch thick
• 3 tbsp extra-virgin olive oil
• 2 cloves garlic, finely minced
• 1 lemon, juiced and 1 tsp zest
• 1 tbsp fresh flat-leaf parsley, chopped
• 1/2 tsp fine sea salt
• 1/4 tsp freshly ground black pepper
• 1 tsp neutral oil, for the pan

To Finish and Serve

• 1 lemon, cut into wedges
• 2 tbsp extra-virgin olive oil, for drizzling
• 1 tbsp fresh parsley, chopped
• Flaky sea salt, to taste
• Optional: ripe tomatoes sliced with sweet onion for serving

Directions

1. Pat the swordfish steaks dry with paper towels so they sear properly. In a shallow glass dish, whisk together the olive oil, garlic, lemon juice, lemon zest, parsley, salt, and pepper.
2. Add the swordfish and turn to coat on both sides. Let marinate at room temperature for 15 minutes, turning once halfway through.
3. Heat a cast-iron plancha, heavy skillet, or grill pan over high heat until very hot, about 3 to 4 minutes. Lightly brush the surface with the neutral oil just before cooking.
4. Lay the steaks on the hot surface and do not move them. Cook for 3 to 4 minutes, until a golden crust forms and the edges turn opaque about a quarter inch up the side.
5. Flip carefully with a metal spatula and cook 3 to 4 minutes more for medium doneness, when the center is just opaque but still moist (internal temperature about 130 to 135°F / 54 to 57°C).
6. Transfer the steaks to a warm plate, tent loosely with foil, and let rest for 3 minutes so the juices settle back into the flesh.
7. Drizzle each steak with the finishing olive oil, scatter over the chopped parsley, and finish with a pinch of flaky sea salt.
8. Serve immediately with lemon wedges for squeezing over the top and a simple tomato-and-onion salad on the side, if you like.

Cook’s Notes

• Pat the fish completely dry before marinating; surface moisture is the enemy of a good sear.
• Do not overcook swordfish; it goes from moist to dry in under a minute, so pull it off the heat while the center is just barely opaque.
• Choose steaks cut from the loin that are at least 1 inch thick so they can take high heat without drying out.
• If using a real plancha, lightly oil it with a folded paper towel held in tongs; never pour oil on a screaming-hot surface.
• Look for sustainably caught swordfish; line-caught or handline fish from well-managed fisheries is the best choice.

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