What's a healthy swordfish recipe?

Lisa Marie Rosati
Herbal Medicine

This is a super-simple and healthy way to prepare swordfish.

Grilled Swordfish Steaks with Herbs

Serves approximately 4 persons


¼ cup olive oil

2 tablespoons lemon juice, freshly squeezed

1 teaspoon oregano

½ teaspoon lemon zest

½ teaspoon dried rosemary, crumbled

½ teaspoon salt

½ teaspoon pepper

2 swordfish steaks, approximately 1 inch thick


  1. Mix together olive oil, lemon juice, oregano, lemon zest, rosemary, salt and pepper in a re-sealable bag or plastic marinating container.
  2. Add swordfish steaks and toss to coat with mixture.
  3. Marinate at room temperature for at least 30 minutes, turning occasionally.
  4. Get your grill ready and heat to a medium temperature.
  5. Grill steaks approximately 5 minutes per side for a medium done-ness.
For more low glycemic and sugar-free recipes visit:
Full of heart-healthy omega-3 fatty acids, swordfish makes for a satisfying, flavorful entree for people with diabetes. This easy recipe uses a variety of fresh herbs like rosemary and thyme along with pepper and thin-cut lemon slices to create a tangy dish.

Lemon Peppered Swordfish Steaks


1-1/4 lb swordfish steaks, 4 pieces
2 medium lemons, thinly sliced
1/2 red onion, thinly sliced
2 tbsp fresh rosemary, minced (or 2 teaspoons dried)
1 tbsp fresh thyme, minced (or 1 teaspoon dried)
1 tsp black pepper, coarsely ground
1/4 tsp salt, to taste (optional)

  • Preheat oven to 500°F.
  • Tear 8 pieces of foil large enough to wrap each piece of fish. Using two pieces of foil for each fillet, place one piece of fish in the center of foil.
  • Divide lemons, onion, rosemary, thyme, pepper, and salt on top of each piece of fish.
  • Bring two sides of foil up to loosely to meet in center, folding edges closed. Fold up ends to create packets.
  • Place packets on baking sheet and bake until fish is opaque and flakes easily with fork, about 10-12 minutes. Use caution when opening packets, steam will be very hot.
Additional Information
Excellent cooked on the grill also.

Makes 4 servings

Amount Per Serving
Note: Optional items are not included in nutritional facts.

Calories 191.7
Total Carbs 4.5g
Dietary Fiber 1.1g
Sugars 1.1g
Total Fat 5.9g
Saturated Fat 1.7g
Unsaturated Fat 4.2g
Potassium 30.7mg
Protein 28.6g
Sodium 128.4mg

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.