Eat Well Recipe: Grilled Swordfish with Lemon-Garlic Herb Butter - Dinner

 

Grilled Swordfish with Lemon-Garlic Herb Butter

Grilled Swordfish with Lemon-Garlic Herb Butter

Swordfish is a meaty, firm-textured fish that holds up beautifully on the grill, offering a satisfying, high-protein meal.


Ingredients

  • 2 Swordfish steaks (about 1-inch thick)
  • 2 tbsp Olive oil
  • 1 tbsp Fresh lemon juice
  • 2 cloves Garlic, minced
  • 1 tsp Fresh oregano or thyme, chopped
  • 1/2 tsp Sea salt & cracked black pepper

Instructions & Method

  1. Marinate: Whisk olive oil, lemon juice, garlic, herbs, salt, and pepper. Brush generously over both sides of the swordfish. Let sit for 15 minutes.
  2. Preheat: Get your grill to medium-high heat. Lightly oil the grates to prevent sticking.
  3. Grill: Place steaks on the grill. Cook for 4–5 minutes per side. The fish is done when it’s opaque throughout and reaches an internal temperature of 63°C.
  4. Serve: Let rest for 2 minutes. Garnish with fresh parsley and an extra squeeze of lemon.


Tips for Success & Health

Managing blood sugar is about balancing lean proteins with high-fibre sides. Swordfish is an excellent low-carb protein source that promotes satiety. To keep this dish diabetes-friendly, avoid sugary marinades or heavy cream sauces; stick to heart-healthy fats like olive oil and citrus-based dressings.


Pair your steak with complex carbohydrates like quinoa or a large serving of grilled Mediterranean vegetables (zucchini, bell peppers, and eggplant). The fibre in these vegetables helps slow the absorption of glucose into the bloodstream, preventing sharp insulin spikes. Additionally, choosing wild-caught swordfish provides essential omega-3 fatty acids, which support cardiovascular health—a vital focus for long-term wellness.

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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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