Grilled Swordfish Steaks with Olive Relish
When you want a healthy dinner, fire up the grill for some fantastic Grilled Swordfish Steaks. Swordfish is one of the best fish for grilling because it’s thick, meaty, and won’t fall apart on the grates. Keep the swordfish seasoning simple, with olive oil, lemon, salt and pepper, then top the grilled fish with a zippy olive relish. It’s the best!
Thanks to Mezzetta for sponsoring this post. As always, all thoughts and opinions are my own. #Mezzetta
I grew up on the coast, so fresh seafood has always been a big part of my diet. From my favorite conch fritters to the Chesapeake Bay oysters and blue crab of my youth.
Here in South Florida, “the catch of the day” includes everything from fresh from the ocean snapper, mahi mahi, tuna, shrimp, lobster, octopus and calamari.
Not only do I like to eat fresh seafood, I know how to cook it.
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Table of Contents
- 1 Why this recipe works:
- 2 Ingredients for the swordfish recipe:
- 3 Seasoning swordfish steaks to grill
- 4 For the Castelvetrano olive relish
- 5 Pro-Tips on how to select and trim fish
- 6 How to grill swordfish:
- 7 How to tell when fish is done:
- 8 Healthy sides
- 9 Variations:
- 10 FAQ’s
- 11 Grilled Swordfish Steaks with Olive Relish
Why this recipe works:
- It’s quick and easy. This grilled swordfish recipe is ready to eat in 30 minutes.
- Swordfish is healthy. This recipe is high in protein, low in carbohydrates and with calcium, potassium, Vitamin A and contains healthy mono-unsaturated fats and omega-3 fatty acids.
- This fish dinner, including olive relish and vegetables, has under 500 calories, and is gluten-free.
- The simple prep lets the flavors of the fish shine through.
Ingredients for the swordfish recipe:
- Swordfish Steaks – Get fish that’s about 1 to 1½” thick for a meaty bite. Swordfish should be clear, not slimy or fishy smelling. I recommend sourcing your seafood from a reputable fishmonger. Here in Florida, I get my fresh fish from Pops or Key Largo Fisheries (and both spots ship overnight if you’re interested).
- Extra Virgin Olive Oil – You’ll need the olive oil to help the seasoning stick to the fish and for the Castelvetrano olive relish.
- Lemons – You’ll need a squeeze of juice for the swordfish seasoning; zest and juice for the olive topping.
- Mezzetta Castelvetrano Olives – These olives have a mild, buttery flavor with a feint brininess that won’t overpower the flavors of the grilled swordfish steak.
- Mezzetta Non Pareil Capers – The tangy/sour bite of capers brings another flavor profile to the relish.
- Shelled Pistachios – I use unsalted nuts for the relish and give them a rough chop to add a crunchy texture.
- Fresh Dill – Don’t use dried herbs as the fresh ones will add much more vibrance to the swordfish recipe.
- Fresh Parsley – you can use Italian or the curly variety.
- Salt and Pepper – I used Diamond Crystal Kosher Salt and freshly ground black pepper. You don’t need a lot, just enough to lightly season the fish and vegetables.
- Zucchini – Look for medium to large zucchini squash for grilling.
- Yellow Summer Squash – Look for larger squash to grill, so they don’t slip through the grates
- Sweet Bell Peppers – We like a mix of yellow, orange and red sweet bell peppers.
Swordfish is one of the best fish to grill because it has a firm texture that grills like a steak. Unlike some delicate fish that requires grill pans or non-stick mats lest it falls to pieces, grilling swordfish steaks is easy.
Just heat the grill and cook. It flips easily without sticking, tearing or falling apart. Furthermore, seasoning swordfish should be a simple affair to let the fresh flavors of the seafood shine.
We use a light brush of olive oil, salt, pepper and a squeeze of lemon juice, then finish the dish with a simple, briny Castelvetrano olive relish.
Because I don’t want to be fussing in the kitchen with other accompaniments, I usually toss some summer squash and peppers on the grill at the same time as the seafood for an easy, healthy side dish. How easy is that?
Swordfish is a mild-flavored fish that goes well with a multitude of seasonings. For grilling swordfish steak, I like to keep it simple with just a little olive oil, salt, pepper and a squeeze of fresh lemon juice. There’s no need to marinate the fish for hours; this last-minute prep is quick and easy.
Seasoning swordfish steaks to grill
- Place the fish on a rimmed baking sheet and pat it dry with paper towels.
- Brush both sides of the seafood with olive oil and season lightly with salt and pepper.
- Add a squeeze of lemon to the swordfish and set aside as the grill heats up.
Unlike most briny, punchy green olives, Castelvetrano olives are unique. They’re mild and buttery without the sharp, briny tang of most green olives.
Mezzetta has pitted Castelvetrano olives in a jar, which makes it even easier to assemble this simple olive relish.
For the Castelvetrano olive relish
- Use the flat side of a chef’s knife or santoku and gently press to crush the Mezzetta Castelvetrano olives. Transfer them to a bowl.
- Rinse the capers with fresh water in a sieve; pat dry lightly with paper towels, then roughly chop them and add to the olives.
- Chop the pistachios and add them to the relish.
- Add the chopped dill and parsley, followed by the zest of the lemon and its juice.
- Stir in the olive oil and taste for seasoning. You can add salt and pepper if you like, but I enjoy the clean, mild flavors as they are.
If you like spicy foods, stir in a pinch of crushed red pepper flakes for heat to add another level of seasoning to the swordfish steaks.
Pro-Tips on how to select and trim fish
- Buy your seafood from a reputable seafood market (I’d avoid the grocery store) and develop a good, friendly relationship with your fishmonger, so they’ll give you the best, most fresh cuts.
- When selecting fresh fish, the skin should be opaque and firm, without any slimy residue.
- The flesh should smell fresh (like the sea) with no ammonia aromas.
- When buying whole head-on fish, look for clear eyes that aren’t milky or cloudy, which is a sign they’ve been in the freezer case too long.
- I recommend ordering swordfish steaks cut to 1¼” to 1½” thick. The density will give you more control when flipping the swordfish on the grill, and thicker pieces will stay moist and tender.
- If you are very sensitive to fishy flavors, remove the bloodline (or ask your fishmonger to do it for you). The bloodline is a dark patch of flesh that holds a fishier taste than the rest of the white meat. You can see it in the photo of the swordfish steak at the top of the post.
- Since one swordfish steak can weigh 1-2 pounds depending on thickness, cut the fish into smaller serving sizes, about 4-6 ounces each, before grilling. Trim away any dark red or maroon areas of flesh (indicative of the bloodline).
- You can leave the skin on the swordfish steak while grilling, to enhance its sturdiness and stability. That said, swordfish skin is tough and has a rough texture, almost like a shark’s, so I don’t recommend eating it. Instead, trim it away on your plate, like a piece of fat or gristle on a steak.
How to grill swordfish:
- Preheat the grill to medium-high heat (about 450°-500° F). (Note you can use a gas grill or charcoal grill).
- Place the seasoned swordfish steaks on the hot grates and cook for 4-6 minutes on the first side (depending on the fish’s thickness).
- Use a grilling spatula to carefully flip the swordfish and grill for another 4-6 minutes.
The swordfish grill time will depend on the size and thickness of your fish. It may take longer if you’re grilling a whole swordfish steak and not cutting it into smaller portions.
How to tell when fish is done:
The fish should be firm to the touch when it’s cooked through. (A good guide is to press your thumb and pinky together and feel the fleshy part at the base of your thumb. The fish should be about as firm as that).
Note: Unlike tuna steaks that can be served quickly seared, swordfish should be cooked thoroughly. Not to the point of being dry, but so that the flesh is an opaque white at the center.
Healthy sides
To go with the swordfish, grilled vegetables are a quick and easy accompaniment.
Fresh garden zucchini, yellow squash and sweet bell peppers are typically available year-round, so I always include them on the menu but feel free to ad-lib with other fresh veggies.
If you have a grill pan or mat for the vegetables, you can cut them into chunks and cook them that way. Otherwise, I slice the squash into ¼-½” planks and cut the bell peppers into halves or thirds, grilling them perpendicular to the grill grates to prevent them from slipping through.
Use grilling tongs or a spatula to flip the vegetables carefully.
Variations:
- If you don’t have a grill, there are other ways to cook the seafood. Try pan-fried swordfish by searing the steaks in a hot skillet with olive oil and cooking for 2-3 minutes before flipping. Finish cooking the steaks in a hot 450° oven for 4-6 more minutes (depending on thickness).
- Make broiled swordfish by placing the steaks on a broiler pan just 2-3 inches below the heating element and broiling for 4-6 minutes; flip and continue broiling until cooked through, 3-5 more minutes.
- Swap the olive relish, for a simple mango salsa, pineapple chutney or Italian salsa verde to add a different punch of flavor to this swordfish steak recipe.
FAQ’s
For fish that is 1″ thick or less, grill for 3-5 minutes per side until the fish is firm to the touch.
Another way to determine if fish is done cooking is to use the skewer test. Insert a skewer into the thickest part of the fish and pull it out. If the skewer is hot to the touch, the fish is cooked through.
I recommend cooking swordfish to 135°-140°F. The flesh will be cooked through and opaque, but still moist and tender.
Yes. Allowing the seafood to rest after grilling will allow the juices to redistribute throughout the flesh and keep the fish meaty and flavorful without drying out.
What goes with grilled swordfish?
- Roasted Garlic Mashed Cauliflower
- Saffron Rice
- Grilled Greek Orzo Salad
- Mediterranean Chickpea Millet Salad
- Creamy Whipped Sweet Potatoes
- Cheddar Chive Popovers
- Creamy Scalloped Potatoes with Thyme
More fish and swordfish recipes:
- Easy Cilantro Lime Grilled Fish Kebab Recipe
- Florida Style Smoked Whitefish Dip
- Hogfish Adriatic
- Baked Salmon Pesto
- Spiced Pan-Seared Salmon
- Spicy Caribbean Mahi Mahi
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Grilled Swordfish Steaks with Olive Relish
SPECIAL EQUIPMENT:
- grill
- grill tongs or spatula
INGREDIENTS:
FOR THE FISH AND VEGGIES:
- 1½ pounds swordfish steaks about 1 1/4″ thick
- 2 medium zucchini
- 2 medium yellow squash
- 3 sweet bell peppers yellow, orange, red
- ¼ cup olive oil
- squeeze of lemon juice
- sprinkle kosher salt
- sprinkle black pepper
FOR THE OLIVE RELISH
- 1 cup Mezzetta Castrelvetano Olives crushed with the flat side of a knife
- 1 tablespoon Mezzetta NonPareil Capers roughly chopped
- ⅓ cup shelled pistachios chopped
- 1 tablespoon fresh dill chopped
- 2 tablespoons Italian parsley chopped
- 1 lemon zested and juiced
- ⅓ cup extra virgin olive oil
DIRECTIONS:
FOR THE OLIVE RELISH:
- In a small bowl, combine the crushed olives, chopped capers, pistachios, dill, parsley, lemon zest and juice and olive oil. Taste for seasoning and adjust as necessary adding more lemon, dill or parsley. If you like a bit of salt or pepper, you can add it to your tastes. Set aside.
FOR THE FISH AND VEGGIES:
- Preheat the grill to a medium high heat (about 450°).
- While the grill heats, prep the veggies and fish. Cut the zucchini and squash lengthwise into ¼” planks. Brush both sides with a little olive oil and lightly sprinkle with salt and pepper. Transfer the vegetables to a sheet pan.
- Cut the bell peppers into thirds. Remove the stem, ribs and seeds. Brush with olive oil and lightly salt and pepper them. Transfer the peppers to the sheet pan with zucchini.
- Cut the fish into 4-6 individual servings (depending on appetites). Brush the fish with olive oil and a squeeze of lemon juice. Lightly season with salt and pepper.
TO GRILL FISH AND VEGGIES:
- The bell peppers will take a little longer than the zucchini and squash to cook through. Put them on the grill first, cut side down. Grill the peppers for about 3-4 minutes before adding the zucchini and squash to the grill.
- Arrange the zucchini and squash in a single layer on the grill and cook for 3-4 minutes, or until grill marks are visible. Flip the peppers, zucchini and squash and cook for an additional 2-3 minutes or until crisp tender. Transfer the vegetables to the rimmed sheet pan.
- Add the swordfish steaks to the grill and cook for 5-6 minutes on the first side. Do not fuss, poke or prod the fish while it grills. Just let it sear and cook.
- Flip the swordfish and cook for 3-5 minutes more until the fish is opaque, but not dry. Note: if your fish steaks are thinner, they’ll cook more quickly, so pay attention to the steaks.
- Rest the grilled swordfish steaks for 3-5 minutes on a serving platter. While it rests, arrange the veggies on the platter. Garnish with additional parsley and dill and spoon the olive relish over the fish and veg.
NOTES:
NUTRITION:
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This looks so delicious and tasty! I can’t wait to make this! My daughter loves swordfish!
What a delicious recipe this is and love the olive relish. We love olives and capers and this sounds like a great topping for the grilled swordfish and the vegetables.
Oh my, what a delicious dish! I don’t have swordfish very often but definitely need to try this!
I just love how simple & healthy this recipe is! Looks delicious. 🙂
This grilled swordfish looks delicious! The olive relish sounds Ah-mazing!
Gosh I have not had swordfish in ages and it is one of my favorite fishes ever! Love that meaty texture! That relish sounds amazing as a pairing! YUM
This was delicious! I have never made a recipe like this but I am so happy I did! Yum!!
Such a fantastic dinner idea, swordfish is my favorite! I am loving the sound of Mezzetta olives, need to check them out!
Yum! This recipe looks so delicious and tasty! My daughter loves swordfish! Can’t wait to make this!