This miso grilled swordfish steak recipe is perfect for a quick, flavorful, and healthy meal. You only need 6 ingredients and you can either grill or broil these savory-sweet steaks until tender. Plus, you get to customize it with your choice of sauce (like soy sauce or tamari) and sweetener (honey or maple syrup).
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Table of Contents
Why you'll love this miso swordfish
- Quick & Easy: Only five ingredients and minimal hands-on time mean a delicious meal without the stress. The marinade does the hard work, infusing flavor while you relax.
- Flavor Packed: The miso, mirin, and sake create a rich umami flavor that perfectly complements the swordfish. It caramelizes beautifully, whether grilled or broiled.
- Healthy & Wholesome: Swordfish offers lean protein and Omega-3s, while miso provides gut-friendly probiotics. It's a tasty way to add healthy fats and fermented foods to your diet.
- Versatile & Customizable: Grill or broil it - this recipe works either way. Plus, you can easily adjust the sauce and sweetener to match your taste.
What is miso?
Miso is a traditional Japanese seasoning made from fermented soybeans. It brings a deep, savory umami flavor that tenderizes fish and creates a beautiful caramelized crust when cooked. It's my secret weapon for amazing marinades.
Is this swordfish healthy?
Yes, as a dietitian, this fish is one I always recommend! Plus, I think swordfish doesn't get enough hype. Swordfish is packed with lean protein, heart-healthy Omega-3 fatty acids, Vitamin D, and selenium. In fact, a standard 3 ounce serving of cooked swordfish provides about 71% of your Daily Value (DV) for Vitamin D and all of your daily Selenium needs.
Vitamin D is crucial for bone health and immune system function, while selenium acts as a powerful antioxidant, supporting thyroid health and protecting cells from damage.
What ingredients do you need?
Just a few quality ingredients make this dish shine:
- Swordfish Fillets: Fresh, firm, and thick fillets (1½-2 pounds total) are best for grilling or broiling.
- White Miso Paste: Milder and sweeter, it's perfect for a balanced marinade.
- Mirin: A sweet Japanese rice wine for sweetness and shine.
- Sake: Japanese rice wine that adds depth and tenderizes the fish.
- Honey or Maple Syrup: Your choice of natural sweetener to balance flavors and aid caramelization.
- Sauce of Your Choice: Low sodium soy sauce, tamari (gluten-free), coconut aminos, or liquid aminos for extra savory seasoning.
How do you make this swordfish recipe?
This dish tastes like it's straight out of a restaurant, but it's surprisingly simple to make.
1. Prepare the Marinade
Whisk miso, mirin, sake, sweetener, and sauce in a small saucepan over medium heat. Simmer for 30 seconds, then cool completely. This cooks off alcohol and blends flavors.
2. Marinate the Swordfish
Divide the cooled marinade in half; refrigerate one half for serving. Place swordfish in a dish or bag, pour remaining marinade over, coat evenly, and refrigerate for 1-2 hours. Don't marinate longer than 4 hours to avoid over cooking the fish.
3. Grill or Broil to Perfection
You can either grill or bake this recipe. For grilling, preheat grill to medium-high, oil grates. Grill swordfish 7 minutes per side, then flip and cook 3 minutes, or until 130°F internal temperature. Rest briefly; temperature will rise to 135°F.
For broiling, preheat broiler to high, line a sheet pan with foil. Broil fillets 4-5 inches from heat for 4-5 minutes per side, until opaque and lightly caramelized.
4. Serve and Enjoy!
Transfer swordfish to a platter and enjoy warm.
Recipe tips and tricks
- Serving: Serve with jasmine rice, coconut rice, grilled asparagus, bok choy, or a simple green salad. A crisp white wine or dry sake pairs well.
- Troubleshooting: If grilling, clean and oil your grill grates well before cooking to prevent sticking.
- Scaling: Easily double or triple the recipe. Ensure even coating when marinating and cook in batches if needed to avoid overcrowding.
Customize it your way
Like all of my recipes, this miso marinated grilled swordfish is completely customizable. You get to choose what sauce, sweetener, and flavor additions you want to use.
- Sauce of your choice: Use low sodium soy sauce, tamari (which is gluten-free), coconut aminos, or liquid aminos to match your dietary needs and flavor preference.
- Sweetener of your choice: Opt for either honey or maple syrup, either works great.
Can you make it ahead of time?
Yes! Prepare the marinade up to 3-4 days in advance. Marinate the swordfish up to 4 hours before cooking. For best results, cook just before serving.
How do I store leftovers?
Store leftovers in an airtight container in the fridge for 2-3 days. Reheat gently to prevent drying. This swordfish is great flaked over salads or in rice bowls.
Need more help with recipes for your busy schedule?
In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.
Miso Marinated Grilled Swordfish Steaks (6 Ingredients)
Ingredients
- 3-4 swordfish fillets, about 6 ounces each; 1½-2 pounds total
- ½ cup white miso paste
- ½ cup mirin
- ½ cup sake
- 2 tablespoons honey or maple syrup
- 2 tablespoons sauce of your choice, (low sodium soy sauce, tamari, coconut aminos, or liquid aminos)
Instructions
- In a small saucepan over medium heat, whisk together miso paste, mirin, sake, honey, and sauce. Bring to a gentle simmer and cook for about 30 seconds to allow the alcohol to cook off. Remove from heat and let cool to room temperature.
- Place the swordfish fillets in a shallow dish or resealable bag. Pour the marinade over the fish, turning to coat evenly. Cover and refrigerate for 2-4 hours to let marinade.
- For grilling: Preheat the grill to medium-high heat and lightly oil the grates. Grill the swordfish for about 7 minutes on the first side, then flip and cook 3 minutes on the second side, or until the internal temperature reaches 130°F. Remove from the grill and let rest briefly; the temperature will rise to about 135°F.
- For broiling: Preheat the broiler to high and line a sheet pan with foil. Arrange the marinated fillets on the pan and broil 4-5 inches from the heat source for 4-5 minutes per side, until opaque and lightly caramelized.
- Transfer the swordfish to a platter and serve warm.
Notes
Nutrition
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