Swordfish are saltwater fish that are found in tropical and temperate waters worldwide. They have a thick, oily fillet that stands up well to high heat, making them the ideal fish to grill or broil. Wrapping swordfish fillets in foil will keep them moist, as well as help them self-baste in any sauce or seasonings that you have included with the fish. Be careful to use butter or oil sparingly to prevent adding unnecessary fat and calories to an otherwise healthy meal. Swordfish is a good source of vitamins B12 and B6, niacin, phosphorous and selenium.
Grilled
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Step 1
Preheat the grill to medium, or 350 degrees Fahrenheit.
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Step 2
Tear off 4 large pieces of aluminum foil. Place a swordfish steak on each piece of foil.
Step 3
Season the swordfish steaks with salt and pepper to taste. Drizzle 4 tablespoons butter, olive oil or lemon juice over the steaks, and sprinkle both sides of the steaks with 4 tablespoons of seasoning to taste.
Step 4
Fold up two opposite ends of the foil packets and crimp them. Then, roll up the loose ends. Fold them tightly enough to keep in the liquid inside the packet but not so tightly that steam can't escape.
Step 5
Place the foil packets on the grill with the seam-side up. Grill the steaks for eight to 10 minutes.
Step 6
Take the foil packets off the grill and open a packet. When the swordfish is ready it should be opaque all the way through. Unwrap the steaks and serve them hot.
Baked
Step 1
Preheat the oven to 450 degrees.
Step 2
Tear off 4 large pieces of aluminum foil. Place a swordfish steak on each piece of foil. Season the swordfish steaks with salt and pepper to taste. Drizzle 4 tablespoons butter, olive oil or lemon juice over the steaks, and sprinkle both sides of the steaks with 4 tablespoons of seasoning to taste.
Step 3
Fold up two opposite ends of the foil packets and crimp them. Then, roll up the loose ends. Fold them tightly enough to keep in the liquid inside the packet but not so tightly that steam can't escape.
Step 4
Place the foil packets in the baking pan with the seam-side up. Place the baking pan in the oven and bake them for 12 minutes.
Step 5
Take the baking pan out of the oven. Take the foil packets off the grill and open a packet. When the swordfish is ready it should be opaque all the way through. Unwrap the steaks and serve them hot.
Things You'll Need
Aluminum foil
4 swordfish steaks
Salt and pepper to taste
4 tablespoons butter, olive oil or lemon juice
4 tablespoons seasoning of your choice
Grill tongs
Baking dish