Grilled Swordfish

• 份量: 4 servings
• 总时间: 30 minutes

配料

4 (6- to 8-ounce) swordfish steaks (1-inch thick)

3 tablespoons extra-virgin olive oil

1 tablespoon low sodium soy sauce

1 tablespoon sherry vinegar or red wine vinegar

1 tablespoon minced garlic (about 3 cloves)

1 teaspoon dried oregano

2 medium lemons (divided)

Chopped fresh parsley or cilantro (for serving)

Kosher salt (for serving)

Oil (for grilling)

步骤

Whisk

Pat the swordfish dry on both sides. In a shallow dish just large enough to hold the swordfish in a snug, even layer, place the olive oil, soy sauce, vinegar, garlic, and oregano. Zest in both of the lemons, then juice 1 of the lemons into the marinade. Whisk to combine. Slice the second lemon in half crosswise and reserve for grilling.

Marinate

Add the swordfish steaks to the dish and turn to coat in the marinade. Let rest 10 to 15 minutes (do not let sit more than 20 minutes, or the acid will start to break down the fish). Halfway through, flip the swordfish over.

Grill

Heat a gas grill or charcoal grill to medium-high (about 375 to 400°F; you can also cook the fish under the oven broiler). Scrape the grill grates very clean, then oil to prevent sticking. Grill the swordfish for 4 to 5 minutes per side, just until it registers 135°F on an instant read thermometer and is no longer pink in the center. Transfer to a plate and cover. Let rest 10 minutes.

Grill

At the same time you are grilling the swordfish, grill the lemon halves by placing them cut-side down on the grill. Cook until char marks appear, about 6 minutes.

Squeeze

Sprinkle the rested swordfish with herbs and a pinch of kosher salt. Squeeze the grilled lemon over the top. Enjoy hot.

营养

• 每份大小: 1 (of 4)
• 卡路里: 361 kcal
• 总脂肪: 22 g
• 饱和脂肪: 4 g
• 不饱和脂肪: 16 g
• 反式脂肪: 0.1 g
• 胆固醇: 112 mg
• 总碳水化合物: 6 g
• 膳食纤维: 2 g
• 总糖: 1 g
• 蛋白质: 35 g