Q1: Can I make this recipe without a grill or grill pan?

Yes, you can successfully prepare this swordfish using alternative cooking methods. If you don't have the grill or grill pan listed in the Equipment, you can use a regular skillet or even broil the fish in your oven. For a skillet, heat it over medium-high heat with a tablespoon of oil and follow the same timing from Steps 6-7 (4 minutes per side). For broiling, place the seasoned swordfish on a broiler pan about 4 inches from the heat source and cook for 4-5 minutes per side, still aiming for the 145°F internal temperature mentioned in Step 7.

Q2: What can I substitute for swordfish if I can't find it or want a more budget-friendly option?

Several firm, meaty fish work well as substitutes for the swordfish steaks in this recipe. Halibut, mahi-mahi, or tuna steaks are excellent alternatives that can handle the high heat grilling described in Step 6 without falling apart. Salmon would also work, though it has a different flavor profile. When substituting, choose steaks that are similar in thickness (about 1 inch) to maintain the 4-5 minute cooking time per side outlined in Steps 6-7. The salsa verde from Steps 3-4 pairs beautifully with any of these fish options.

Q3: How do I know when the swordfish is perfectly cooked without overcooking it?

Step 7 provides two reliable indicators for doneness: the fish should reach an internal temperature of 145°F (check with the instant-read thermometer from the Equipment list) and appear opaque throughout while remaining firm but still moist. Insert the thermometer into the thickest part of the steak to check. Visually, the flesh will change from translucent to opaque white, and it should flake easily when tested with a fork but still feel slightly springy to the touch. If you don't have a thermometer, the 4-5 minute cooking time per side (Steps 6-7) works well for steaks that are about 1 inch thick, but thicker steaks may need an extra minute or two per side.

Q4: Can I make the salsa verde ahead of time, and are there any substitutions for the fresh herbs?

Yes, you can prepare the salsa verde from Steps 3-4 up to 2 hours in advance and store it covered at room temperature, or refrigerate it for up to 24 hours (bring to room temperature before serving for best flavor). While fresh herbs are ideal for this Mediterranean-style sauce, you can substitute if needed: use 1/3 cup dried parsley, 4 teaspoons dried basil, and 2 teaspoons dried mint, though the flavor will be less vibrant. If you're missing one of the herbs, you can increase the others—for example, use extra parsley and basil if you don't have mint. The garlic, capers, lemon zest, lemon juice, and olive oil mentioned in Steps 3-4 are essential to the sauce's character and shouldn't be omitted.

Grilled Mediterranean Swordfish with Salsa Verde

This Grilled Mediterranean Swordfish with Salsa Verde showcases the best of Mediterranean coastal cuisine, where fresh seafood meets vibrant herb-based sauces. Swordfish is the perfect choice for grilling thanks to its firm, meaty texture that holds up beautifully over high heat without falling apart. Its mild, slightly sweet flavor provides an ideal canvas for the bright, punchy salsa verde that tops each perfectly charred steak.

Salsa verde, meaning "green sauce" in Italian, is a Mediterranean staple that varies from region to region. This version combines fresh parsley, basil, and mint with capers, garlic, lemon, and quality extra virgin olive oil to create a sauce that's both herbaceous and tangy. The acidity from the lemon juice and capers cuts through the richness of the fish while the herbs add layers of fresh, aromatic flavor. Unlike heavy cream-based sauces, this light condiment enhances rather than masks the natural taste of the seafood.

Grilling the swordfish creates a beautiful crust on the outside while keeping the interior moist and tender. The high heat caramelizes the surface, adding a subtle smokiness that pairs perfectly with the fresh salsa verde. This dish embodies the Mediterranean Diet's emphasis on healthy fats from olive oil, lean protein from fish, and an abundance of fresh herbs. It's elegant enough for entertaining yet simple enough for a weeknight dinner.

Serve this dish alongside roasted vegetables, a simple arugula salad, or with crusty whole grain bread to soak up the flavorful salsa verde. A glass of crisp white wine completes this restaurant-quality meal that comes together in under 30 minutes.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

25 minutes

None servings

325 calories

Fat 19.00g

Carbs 3.00g

Protein 35.00g

Ingredients

4 pieces	swordfish steaks, about 6 oz each, 1-inch thick
6 tbsp	extra virgin olive oil, divided
1 tsp	salt, divided
1/2 tsp	black pepper, freshly ground, divided
1 cup	fresh parsley, packed, finely chopped
1/4 cup	fresh basil leaves, packed, finely chopped
2 tbsp	fresh mint leaves, finely chopped
2 cloves	garlic, minced
2 tbsp	capers, drained and chopped
1 whole	lemon, zested and juiced
1/4 tsp	red pepper flakes (optional)
4 pieces	lemon wedges, for serving (optional)

Equipment

Cutting board

measuring spoons

measuring cups

paper towels

chef's knife

medium mixing bowl

zester or microplane

basting brush

instant-read thermometer

grill or grill pan

spatula

16:8 Diet

This recipe is excellent for the 16:8 eating window, providing high-quality protein and healthy fats that promote satiety and sustained energy throughout the fasting period. The nutrient-dense whole foods deliver complete nutrition to help meet daily needs within the compressed timeframe.

80/20 Diet

This recipe fits the 80/20 Diet perfectly with 100% of its ingredients being nutrient-dense whole foods: fresh fish, extra virgin olive oil, fresh herbs, and lemon. It exemplifies the 80% nutritious component while being delicious enough to satisfy without needing any less-optimal ingredients.

Ancestral Diet

This recipe follows Ancestral Diet principles with wild-caught fish, fresh herbs, and olive oil while completely avoiding grains, legumes, dairy, refined sugars, and processed foods. The whole, unprocessed ingredients and simple preparation method reflect foods and cooking techniques available to our ancestors.

Anti-Inflammatory Diet

This recipe is excellent for an anti-inflammatory diet, featuring omega-3 rich swordfish, extra virgin olive oil with its anti-inflammatory compounds, and fresh herbs packed with antioxidants. The absence of processed foods, refined sugars, and inflammatory oils makes this a powerful anti-inflammatory meal.

Clean Eating

This recipe exemplifies clean eating with its use of whole, minimally processed ingredients: fresh fish, herbs in their natural state, quality olive oil, and fresh lemon. Every ingredient is recognizable and unprocessed, avoiding all refined sugars, artificial additives, and processed foods.

DASH Diet

This recipe fits the DASH Diet perfectly with its emphasis on heart-healthy fish rich in omega-3 fatty acids, minimal sodium (controlled salt usage), and abundant fresh herbs for flavor instead of salt. The lean protein and healthy fats from olive oil support cardiovascular health without relying on processed or high-sodium ingredients.

Evolutionary Diet

This recipe aligns with Evolutionary Diet principles by featuring wild-caught fish, fresh herbs, and healthy fats from olive oil while excluding all grains, legumes, dairy, and processed foods. The nutrient-dense whole foods and anti-inflammatory ingredients reflect the diet our ancestors evolved eating.

Gluten-Free Diet

This recipe is naturally gluten-free, containing only fish, fresh herbs, olive oil, lemon, and capers with no wheat, barley, rye, or gluten-containing ingredients. It's a safe and delicious option for those avoiding gluten while providing excellent nutrition.

Heart-Healthy Diet

This recipe is exceptionally heart-healthy, featuring omega-3 rich swordfish that supports cardiovascular health, extra virgin olive oil with beneficial monounsaturated fats, and fresh herbs with antioxidants. The recipe avoids saturated fats, trans fats, and excessive sodium while using heart-protective ingredients and healthy cooking methods.

High-Protein Diet

This recipe is excellent for high-protein diets, with each 6-ounce swordfish steak providing approximately 35-40 grams of lean protein. The fish is the star of the dish, complemented by the herb-based salsa verde that adds flavor without diluting the protein content.

Hunter-Gatherer Diet

This recipe is perfect for the Hunter-Gatherer Diet, featuring wild-caught fish that could be caught and fresh herbs that could be foraged, prepared with olive oil. It avoids all grains, legumes, dairy, and processed foods, focusing on whole ingredients available through hunting and gathering.

Intermittent Fasting

This nutrient-dense recipe is ideal for eating windows during intermittent fasting, providing high-quality protein from swordfish, healthy fats from olive oil, and abundant micronutrients from fresh herbs. The satisfying combination of protein and healthy fats helps maintain stable blood sugar levels and provides sustained energy throughout fasting periods.

Intuitive Eating

This recipe supports intuitive eating principles by offering a satisfying, flavorful meal that honors both taste preferences and gentle nutrition without restriction or guilt. The combination of protein, healthy fats, and fresh herbs provides nourishment and pleasure in appropriate portions.

Mediterranean Diet

This recipe is a quintessential Mediterranean dish that emphasizes heart-healthy omega-3 rich fish, extra virgin olive oil as the primary fat source, and an abundance of fresh herbs (parsley, basil, mint). The salsa verde showcases the Mediterranean approach of using fresh, whole ingredients with lemon and capers for flavor rather than heavy sauces or excessive salt.

MIND Diet

This recipe aligns with MIND Diet principles by featuring brain-healthy fatty fish rich in omega-3s, extra virgin olive oil as the primary fat, and abundant fresh herbs with neuroprotective compounds. The recipe avoids butter, red meat, and processed ingredients while emphasizing foods that support cognitive health.

Mindful Eating

This recipe is ideal for mindful eating with its variety of textures (firm grilled fish, fresh herbs), vibrant colors (green salsa verde, golden seared fish), and aromatic flavors that engage multiple senses. The whole, minimally processed ingredients encourage slow, conscious consumption and sensory appreciation.

Paleo Diet

This swordfish recipe is completely Paleo-compliant, featuring wild-caught fish, fresh herbs, and healthy fats from olive oil while avoiding all grains, legumes, dairy, and processed ingredients. The simple preparation method and whole-food ingredients align perfectly with ancestral eating principles.

Paleolithic Diet

This recipe is fully Paleolithic-compliant with wild-caught fish, fresh herbs, and olive oil while completely excluding grains, legumes, dairy, refined sugars, and processed foods. The simple preparation and whole-food ingredients reflect foods available to pre-agricultural humans through fishing and foraging.

Pegan Diet

This recipe aligns with Pegan Diet principles by featuring wild-caught fish as a high-quality protein source, abundant fresh herbs, and healthy fats from olive oil while avoiding all dairy, gluten, processed foods, and refined sugars. The emphasis on whole, unprocessed ingredients and anti-inflammatory components makes this an ideal Pegan meal.

Primal Blueprint

This recipe follows Primal Blueprint principles perfectly with wild-caught fish as a high-quality protein source, abundant fresh herbs, and healthy fats from extra virgin olive oil. It avoids all grains, legumes, refined sugars, and processed foods while emphasizing nutrient-dense whole ingredients.

Primal Diet

This recipe is fully Primal-compliant, featuring wild-caught fish, fresh herbs, and healthy fats from olive oil while avoiding all grains, legumes, refined sugars, and processed foods. The simple preparation method and whole-food ingredients align perfectly with primal eating principles that emphasize nutrient density and metabolic health.

South Beach Diet

Perfect for South Beach Diet, this recipe emphasizes lean protein from swordfish and healthy fats from extra virgin olive oil while completely avoiding refined carbohydrates, added sugars, and processed foods. The fresh herb salsa verde provides flavor without any problematic ingredients.

Weight Watchers

This recipe aligns with Weight Watchers principles by featuring lean protein from swordfish, minimal added fats (just olive oil), and zero processed ingredients. The fresh herb-based salsa verde adds tremendous flavor without added sugars or heavy sauces, making this a satisfying yet nutritionally balanced meal.

Whole30

This recipe is fully Whole30-compliant, containing only whole, unprocessed ingredients: wild-caught fish, fresh herbs, olive oil, lemon, and capers with no added sugars, grains, legumes, dairy, or artificial ingredients. The simple preparation method highlights the natural flavors of quality ingredients without any non-compliant additives.

Wild Diet

This recipe follows Wild Diet principles perfectly with wild-caught swordfish, unprocessed herbs, and quality olive oil while avoiding all refined sugars, processed foods, and industrial seed oils. The simple preparation using whole, nutrient-dense ingredients that could theoretically be hunted or gathered aligns with the diet's ancestral approach.

Instructions

Remove swordfish steaks from refrigerator and let sit at room temperature for 10 minutes. Pat the steaks completely dry with paper towels.

10 min

Preheat your grill or grill pan to medium-high heat, about 400°F.

5 min

While the grill heats, make the salsa verde. In a medium bowl, combine the chopped parsley, basil, mint, minced garlic, chopped capers, lemon zest, and lemon juice.

Add 4 tablespoons of olive oil to the herb mixture along with 1/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper flakes if using. Stir well to combine and set aside.

Brush both sides of the swordfish steaks with the remaining 2 tablespoons of olive oil and season generously with the remaining 3/4 teaspoon salt and 1/4 teaspoon black pepper.

1 min

4 min

Clean and oil the grill grates. Place the swordfish steaks on the hot grill and cook without moving for 4 minutes.