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Recipes
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Ingredients
- 2 tablespoons olive oil
- ½ tablespoon fresh lemon juice
- ½ teaspoon clove garlic, finely chopped
- 4 (¾-inch-thick) swordfish steaks (about 1 ½ lb)
- 1 teaspoon blackening seasoning
Steps
- Preheat grill (or grill pan) on medium-high. Combine in medium bowl: olive oil, lemon juice, and garlic until blended. Divide oil mixture in half. Coat fish with one-half of oil mixture, then season with seasoning.
- Grill fish 5–6 minutes on each side until 145°F (and opaque and separates easily). Baste with remaining one-half oil mixture. Serve.
Other Preparation Methods
- Broil: Preheat oven to broil. Season 4 swordfish steaks with 1 tablespoon mesquite seasoning. Place fish on baking sheet; broil 4–5 minutes until 145°F and flesh is opaque and firm.
- Bake: Preheat oven to 400°F. Place 4 swordfish steaks in baking dish, and coat with ¼ cup Italian dressing. Bake 12–14 minutes until 145°F and flesh is opaque and firm.
Always check fish for bones.
Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.
Amount per ¼ recipe serving: Calories 270, Total Fat 17g, Sat Fat 3.5g, Trans Fat 0g, Chol 95mg, Sodium 220mg, Total Carb 0g, Fiber 0g, Total Sugar 0g, (Incl. 0g Added Sugars), Protein 29g, Vitamin D 110%, Calc 0%, Iron 6%, Potassium 15%