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swordfish steak recipe With Chimichurri Green Brush
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: General
Description
This swordfish steak recipe with Chimichurri Green Brush is a healthy, easy dinner that comes together in less than 30 minutes. It features perfectly seared swordfish topped with a vibrant, fresh herb and garlic chimichurri sauce.
Ingredients
- 4 x 6 ounce swordfish steaks (170g each)
- 1 cup packed fresh parsley
- 0.5 cup packed fresh cilantro
- 4 cloves garlic, minced
- 0.25 cup red wine vinegar (or apple cider vinegar)
- 0.5 cup olive oil
- 0.5 teaspoon red pepper flakes
- 1 teaspoon dried oregano
- Salt, to taste
- Black pepper, to taste
- 1 tablespoon olive oil (for pan-searing, optional)
Instructions
- Prepare Chimichurri: Finely chop parsley, cilantro, and garlic. In a bowl, combine them with red wine vinegar, 0.5 cup olive oil, red pepper flakes, dried oregano, salt, and pepper. Stir well and let sit for 10 minutes to meld flavors.
- Season Swordfish: Pat swordfish steaks dry with paper towels. Season generously on both sides with salt and black pepper.
- Cook Swordfish: Choose your preferred method: Grill (preheat to 400-450F (200-230C), oil grates, grill 4-6 minutes per side), Pan-Sear (heat 1 tablespoon olive oil in a heavy skillet over medium-high, sear 4-5 minutes per side), or Bake (preheat oven to 400F (200C), bake on a sheet for 12-15 minutes). Cook until internal temperature reaches 145F (63C) and fish is opaque and flaky.
- Serve Immediately: Transfer cooked swordfish to plates. Spoon a generous amount of Chimichurri Green Brush over each steak.
Notes
To prevent overcooking, use a meat thermometer (aim for 145F (63C)). Pat fish very dry before cooking for a better sear. Ensure generous seasoning of the fish and allow the chimichurri to rest for optimal flavor. Consider using wild-caught swordfish, organic fresh herbs, and extra virgin olive oil for enhanced quality. For keto or low-carb diets, ensure no added sugars; for low-sodium, reduce the added salt.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Argentinian
Nutrition
- Serving Size: 1 steak (approx. 6 ounces)
- Calories: 480 calories
- Sugar: 0 g
- Sodium: 350 mg
- Fat: 40 g
- Saturated Fat: 6 g
- Unsaturated Fat: 34 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 40 g
- Cholesterol: 65 mg