Grilled Swordfish
Each serving of Grilled Swordfish contains 1g protein and 111 calories — this is a vegetable or side component, not a protein base. Four servings cook quickly on the stovetop, serving as a calorie-light pairing for higher-protein mains. Use this when building meals where you need additional volume without impacting macro targets.
Ingredients
- •Swordfish, Fillet
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Soy Sauce, Low Sodium(15g)
- •Vinegar, Red Wine(15g)
- •Garlic(15g)
- •Oregano, Dried(5g)
- •Lemon
- •Chopped fresh parsley or cilantro (for serving)
- •Kosher salt (for serving)
- •Vegetable oil
Instructions
- 1Pat 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.
- 2Add 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.
- 3Heat 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.
- 4Grill 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.
- 5At 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.
- 6Sprinkle the rested swordfish with herbs and a pinch of kosher salt. Squeeze the grilled lemon over the top. Enjoy hot.
Nutrition — Per Serving
111
calories
1g
protein
11g
fat
- Carbohydrates
- 2g
- Saturated fat
- 1.6g
- Sodium
- 136 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~24g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Swordfish have per serving?
Each serving delivers only 1g of protein and 111 calories, which is extremely low for a grilled fish recipe. This is not a primary protein source and should be paired with additional protein options to meet daily macro targets.
How long does Grilled Swordfish take to prep?
This is a quick prep recipe that yields 4 servings, making it fast to execute as a side component within a larger meal prep session.
Is Grilled Swordfish good for fat loss?
At 111 calories per serving with minimal protein, this recipe functions as a low-calorie filler or side rather than a macro-driven main dish. It's best incorporated as a vegetable-like addition to higher-protein meals during fat loss phases.
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