Marinated Swordfish Steaks on the Grill
Swordfish steaks are marinated in white wine, lemon juice, soy sauce, olive oil, garlic, and poultry seasoning, then grilled until infused with bright citrus, gentle saltiness, and aromatic garlic. Fresh parsley and lemon slices add a clean finishing touch, making this a flavorful centerpiece for a relaxed summer dinner or outdoor gathering.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Marinated Swordfish Steaks on the Grill, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 8
- Heart Health
- 63
- Metabolic
- 14
- Digestive
- 23
- Inflammatory
- 54
- Performance
- 43
- General Wellness
- 1
To make the marinade: Mix wine, lemon juice, soy sauce, olive oil, garlic, poultry seasoning, salt, and pepper in a glass baking dish until combined.
- 2
Place swordfish steaks in the marinade and turn to coat. Refrigerate for 1 hour, turning frequently.
- 3
Preheat an outdoor grill for high heat and lightly oil the grate.
- 4
Cook swordfish steaks on the preheated grill until cooked through and the fish flakes easily with a fork, 5 to 6 minutes per side. Discard the marinade. An instant-read thermometer inserted into the center of each steak should read at least 145 degrees F (63 degrees C).
- 5
Garnish swordfish steaks with parsley and serve with lemon wedges.
- Calories 333.25 kcal Moderate 17%
- Protein 45.07 g Good Source 90%
- Carbohydrate 5.63 g 2%
- Total Fat 14.62 g Moderate 19%
- Saturated Fat 3.0 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 90.79 mg High 30%
- Sodium 621.06 mg High 27%
- Dietary Fiber 0.7 g Low Source 3%
- Total Sugars 0.55 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 39.36 mg Low Source 3%
- Iron 3.09 mg Moderate 17%
- Potassium 55.34 mg Low Source 1%
- Vitamin A 68.62 mcg Low Source 8%
- Vitamin C 9.48 mg Moderate 11%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Soy 🌱
- Wheat 🌾
- Gluten
- Sulfites
- Garlic 🧄
- Alcohol 🚫🍷
About This Recipe
Marinated Swordfish Steaks on the Grill is made with 12 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Fresh Parsley, Garlic, and Lemon. Each serving provides about 333.25 kcal, and is a good source of protein.
Recipe Questions
- What is Marinated Swordfish Steaks on the Grill made of?
- The main ingredients are Black Pepper, Fresh Parsley, Garlic, Lemon, Lemon Juice. The full list of 12 is above.
- How long does it take to make Marinated Swordfish Steaks on the Grill?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 333.25 kcal. The full nutrition breakdown is above.
- Is Marinated Swordfish Steaks on the Grill easy to make?
- This recipe is rated easy, with 12 ingredients and 5 steps.
- Is Marinated Swordfish Steaks on the Grill healthy?
- Marinated Swordfish Steaks on the Grill has an easyChef Pro health score of 51/100. Per serving, it provides 333.25 calories and 45.07 g of protein, or 90% of the Daily Value. Worth noting per serving: sodium at 621.06 mg (27% of the Daily Value) and saturated fat at 3.0 g (15% of the Daily Value). It contains Citrus, Fish, Soy, Wheat, Gluten, Sulfites, Garlic and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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