Swordfish -- a delicate cut of fish similar to tuna -- is high in protein, low in fat and a good source of heart-healthy omega-3 fatty acids. Grilling swordfish is a healthy cooking method because it does not add fats, as is the case if the swordfish were fried. High-heat grilling is preferred to sear the outside of the fish while keeping the inside tender and moist. A gas grill is useful because controlling the temperature is easier for more consistent results.
Step 1
Preheat your gas grill to medium-high heat by lighting all burners and turning them to 3/4 of the hottest setting.
Step 2
Brush your swordfish with olive oil using a pastry brush and then season all sides with salt and pepper.
Step 3
Place the swordfish on the grill gently and cook for approximately 3 minutes, before flipping with a spatula and cooking the other side for 3 minutes. A spatula is preferred because it is more gentle on the fish than tongs.
Step 4
Remove the swordfish after it has cooked for a total of 6 minutes on the grill, or when the interior of the fish is barely opaque.
Tips and Warnings
- Experiment with mixing different flavors into your olive oil, including lemon and dill.
- The FDA advises that pregnant women, women who are nursing and young children should not consume swordfish because it contains high levels of mercury.
Things You'll Need
- Olive oil
- Pastry brush
- Salt
- Pepper
- Spatula
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