Atlantic Swordfish Recipe

Prepare swordfish

Pat 4 swordfish steaks (about 6-8 oz each, 3/4-1 inch thick) dry with paper towels. Trim any silver skin and check for pin bones. Lightly score the surface on both sides with shallow 1/4-inch cuts to help the marinade penetrate and prevent curling.

Make the marinade

In a medium bowl whisk together 1/4 cup extra-virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon lemon zest, 3 tablespoons minced garlic, 1/4 cup chopped fresh parsley, 1 teaspoon chopped fresh oregano or thyme, 1 1/2 teaspoons kosher salt, 1 teaspoon freshly ground black pepper and 1/4 teaspoon red pepper flakes (optional). Taste and adjust salt/lemon as desired.

Marinate

Place the swordfish in a shallow dish or resealable bag and pour about three-quarters of the marinade over the fish, reserving the rest for finishing. Turn to coat thoroughly. Marinate in the refrigerator for 20–30 minutes (no more than 1 hour to avoid 'cooking' the fish with acid). Remove from fridge 15 minutes before cooking to come closer to room temperature.

Preheat grill or pan

If grilling, heat grill to medium-high (about 425–450°F / 220–230°C) and oil grates. If using a heavy skillet or grill pan, heat over medium-high until very hot and add a thin film of oil to coat.

Cook swordfish

Brush grates or pan with oil. Place swordfish steaks on the grill or in the pan. Cook undisturbed for 3.5–4.5 minutes per side, depending on thickness, until nicely charred and opaque through the center (internal temperature 130–135°F / 54–57°C for medium). Flip once using a spatula or tongs. Avoid overcooking; swordfish should be moist but firm.

Finish with butter and reserved marinade

In the last 30 seconds of cooking, brush the reserved marinade briefly over the fish (do not use raw marinade that has sat with raw fish — use only the reserved portion) and place 1/2 tablespoon of butter on each steak to melt. If you like, add 2 tablespoons drained capers to the pan or sprinkle over the fish as it rests.

Rest and garnish

Transfer swordfish to a warm platter and let rest 2–3 minutes. Spoon any pan juices or melted butter and capers over the steaks. Garnish with remaining chopped parsley and serve with lemon wedges.